Love Eshe

We Are Moving!

My team and I have decided to change the face of Love Eshe. We are moving to a server that will better accommodate this growing community. 

While we are going through the transition phase, you will still be able to access us HERE until the new site is up. 

Thank you for your support. I'm excited about this change. And real afros.

I should've stole something

I should've stole something. I should've walked up to a mother, with her id bracelet still attached, and snatched the baby right from her breast. With mom, new dad, and appalled onlookers in pursuit, I would have no choice but to run fast. But that's not what happened. Here's the story.

Chasing Rainbows

by Angel Stone

It's 6:12 a.m. and my right eye is open. I refuse to open the other one. I roll to my right side and wince as the weight of my dome threatens to deflate the goose egg above my eye. Why does this still hurt? I roll back over certain that I am dreaming and that morning is still days away. In a few minutes, two things will happen: my alarm will go off and I will scream. Beep. Beep. Beep. Noooooo! Like a teenager forced out of bed for church service, I pry my legs from the sheets with a furrowed brow and an attitude. Sabrina will be here in half an hour. I pack my bag, eat a banana, and slop aquaphor over my body. The water will be cold.

Ahead of schedule (as usual), Bri arrives and I jump in the car.  We get to the race site to discover we aren't actually there. The park attendant says the event is at the other lake "right down the street". More than 20 minutes pass and there is no sign of triathlon life: not a heed stand, a unitard, a cervelo bike, nothing! I'm going to be late.  It's 9:32 a.m. and the race starts at 10:00 a.m. Staring out the window, speaking to no one in particular I say, "I haven't even picked up my race packet." Bri doesn't know what this means but she has the sense to know it ain't good. Oh, Jesus. I pray that she drives faster. She does. We arrive at 9:43 a.m. Still in flip flops and baggy sweatpants, I run to the packet tent. Angel, if you fall, you are dumb. At that moment, I realize what I hadn't days before, my knee hurts.

Permission granted, I rush my bike into the transition area. In 15 minutes, I have to mark my body, bike, and helmet; set up my gear; powder my nose; put on my wetsuit; and pray. My heart is pounding. I'll never make it. I enter the water with 90 seconds to spare. Relax, you're here. I turn to another pink cap and say, "This is my favorite part of the course. I love the swim. I am an ice cube and this lake is my grey goose!"  I'm lying but she can't tell. She babbles something about swimming being "relaxing". I nod my head and tune her out. I hate the swim. 1500 meters later, I am alive and wet. I exit the water, unhook the velcro behind my neck, and pull my wetsuit down to my waist. I rip my goggles off and seductively waddle to the transition area. I look like a corn dog.

I enter the transition area, tear off my wetsuit, and grab my bike.  My knee (the one that was smashed by the guy who ran me over last week) is aching.  And it continues to do so throughout the bike course. C'mon, legs. I finish the 40k, rack my bike and head to what is normally my favorite part of the course. On my way out to the run, I hear Bri cheering so I feign grace and control. I pass her and whisper, "my knee". She is silenced by the revelation. Moments later, in a timid voice she shouts, "but you can do it." I'm not so certain. The pain is unreal. On a scale of 1-10, it's a 12.

I cross the finish line looking like a crackhead with a bad hip. As my name is proudly announced over the PA system, I drop my head and count blades of grass. I wanna go home. I find some real estate to collapse upon and await the results. At the awards ceremony, they say I have won 2nd in my age group with a time of 2:30. Bri and I are stunned. My only explanation is my level of conditioning prior to the crash and God's grace.

I leave the 2009 season with a bad knee and a scarred face. But this is not a pity story, this is a story of opportunity. Although I cannot run, I have the opportunity to become a better swimmer. This injury is forcing me to focus on my weakness. WIthout it, I would have continued to focus on my strength. See, there is a rainbow after every storm. You just have to look for it.

See you at the pool. I'll be the one at the bottom.

My journey to the Duathlon World Championships

                    

On September 26th, 2009, I competed in the Duathlon World Championships, a race that tested my strength and my character. Here is my account of the events that transpired on that unforgettable day.

Pancakes, Rain, and Men In Spandex

by Angel Stone

It's the morning of the Duathlon World Championships. I wake up and head downstairs for breakfast with Don, a 60 year old age grouper who befriended me during the Parade of Nations. We sit down and eat more than we should. I take carbo loading to another level filling my first plate with cantaloupe, pineapples, and watermelon. My second plate is piled high with a stack of pancakes misted with syrup. Feeling full and anxious, I go back to my hotel room to relax. I spend an hour reading and 27 minutes pacing. Eventually I take a nap. At 12:30 p.m., I eat my final meal before the race, an english muffin and a bagel topped with peanut butter. I feel fat and happy. At 2:00 p.m., I meet Don and his wife downstairs and we drive to the race site. It's sprinkling outside. At 3:15 p.m, I start my warm up. Normally my warm up is laborious but today is different. I feel light and fresh. At 3:40 p.m., I line up with my age group. The gun goes off. I start running.

I position myself in the front half of the pack and my plan is to stay there for as long as I can.  At mile 2, I'm holding my position. Even better, I'm starting to catch the ladies who went out to fast. The light mist is soothing, keeping me cool and relaxed. At the turn around point, the lead ladies are coming up the same hill that we are going down. I count 1, 2, 7, 14, 23 people infront of me. Oh my gosh, I'm in the Top 25. At a competition of this level and with a field of talent red clay deep, I'm near the front. I feel amazing. I catch up to a girl who is struggling. When I pass, I give my standard "you can do it, keep it up." But something compels me to assist her. I slow a bit and say, "try to stay with me, I'll pace you." She says okay, in between breaths. She picks up my pace and we run side by side. My stride is strong, my breathing is under control, and I feel incredible. I hear her start to pant. I say, "slow your breathing down, Erica. You must relax." She immediately responds taking deep breaths through her nose and out her mouth. 

We continue running together. On the last mile, which is heavily sprinkled with hills, she can't keep up with me. I look back, yell her name, and wave her forward. She does not speed up. I do not wait for her; this is a competition after all. I give her one final encouraging shout and then bust a Usain Bolt straight to the transition area. I feel like a champion. This is going to be the best race of my life. I cross the timing pad and look at my watch. I look again in utter astonishment. I ran 6.2 miles in 40:24 minutes, a 6:31 min/mile pace. I've never ran this fast before. Ever.

From a client: True stories of muscle failure

Recently one of my clients returned to the fold. She wanted to gain what was lost: perfectly formed quads and the ability to both hate and love a person in less than 28 minutes. On her first day back, I gave her a look that was familiar but far more intense. It said, "This ain't the hokey pokey but you will be turning yourself around. You will want to punch me dead in the face but you won't. Because you won't be able to lift those puny, baby arms. Oh, you mad now? Look at me when I'm talking to you." 

She was in for a treat. And she knew it.

On her third week of training, she logged her sessions in a fitness journal and happily sent me a copy. Here it is. Word for word. 

Dear Fitness Gods,

Thursday night: Hellacious training session!!! I felt it impossible to sit up, cough, stretch my legs full out and wondered if there was ever a time I've been this sore in all my life. I decided there wasn't and began the 15 min process it took to turn my body onto my side so I could fall asleep.

Friday night: Doing the impossible is something I always strive for in life, but conquering the impossible feat of feeling 10 times more sore than what I felt the night before, something I could have lived without...ARGHHHH!  

Saturday: Things people that want to live pain free lives don't do. Go to bootcamp sore as hellzers! Oh and, go straight from boot camp to work. During our Fall open house, I played the role of The Hunchback of Contradiction Dance. I hobbled around the studio, walking as others put it, as if I had something lodged in my butt. D*mn it, when is this soreness going to go away!?!

Sunday: I didn't know it was possible that I would be able to eject myself from my bed, but after 15 mins of manuevring, I finally emerged. AND went directly to rehearsal.We had to army crawl on the floor, over and over. Do you understand how that feels when your quads, inner thighs and hamstrings are on fire?? Life pretty much sucked for my body Sunday.  

Monday: As I walked down three flights of stairs at 6am to do my motherly duties, I honestly felt my legs were going to give out from under me...I was sure that moment would be the last time I would ever walk again.  Visions of tumbling down the stairs filled my head and had me wondering whether it'd be so bad to be paralyzed from waste down, because at least then I wouldn't feel the burning pain emulating throughout my quads and hamstrings. But I sucked it up walked back up the three flights of stairs (record time 8 mins). Then amazingly went to work, then tech rehearsal, then taught two classes, and performed at the Kennedy Center. I promise you, I think heaven sent down angels to control my legs that day.  

Today: I can finally pull myself to my feet without intense muscle soreness, not that the soreness is gone...it's just subsided enough for me to walk faster than .5 miles per hour.  But what makes me most proud is as I sit her on my couch writing this...when I look at my legs crossed over one another, I see muscles that I've never seen before...and that makes it all worth it.  

Painfully yours,

A. Hill

If you are interested in my personal training services, I can be reached at angel@eshebodycenter.com.

Team Love Eshe

On September 13th, Sara and I competed in the Nations Triathlon as a relay team. Sara did the swim portion and I did the bike and run portion. (Sara was a competitive swimmer in high school but hadn't competed since then so as her personal trainer I thought it only right that I force/ask her to get back in the game.) This began our tradition of dominance. 

In prior races (there had been two), Sara and I cleaned up beating our competitors by more than 10 minutes. But the Nations triathlon was a different story. Not only had it become a popular resting place for Elite triathletes, it appealed to the novice who preferred to race close to home. The end result: 6,000 competitors. 

We knew that with the presence of elite and professional triathletes our winning streak could end. (The largest race we had done up to that point had only 1, 200 people.) Sara and I started to get worried. I reminded Sara that she was a beast, having doubled her training time with me and increased her time in the pool. I told her she had no reason to be anything but confident. The truth was, I was scared. I didn't want to let Sara down. I was responsible for two legs of the race so I knew that if we were to lose, the weight would be mine to carry.  

Needless to say, we arrived at the course prepared for battle. Bodies marked and mascara applied. We weren't going to let the plethora of Zoot unitards shake our faith. I took Sara by the swimmer shoulders and said, "Destroy Them!". And she did.

Out of 35 female teams, Team Love Eshe won 2nd place. 

Sara had the 3rd fastest swim split, I had the 3rd fastest bike split and the 2nd fastest run. Even better, our overall time was good enough to beat 46 of the co-ed teams. We would have been 3rd place in the co-ed division (WITHOUT A GUY). Did I mention that we were a 2-person relay team competing against mainly 3 person teams? We love a challenge.

Lesson Learned: When you work hard, it shows.

Here are other pictures from the race:

This is what the monument looks like at 6am. Beautiful!

This is my client, Liz. She and I agreed it is impossible to look sexy in a helmet.

This is the jam-packed transition area. 

This is a post-race moment. Sara and I joyfully threw our legs in the air when we heard the results.

You are who you train

There's a reason why I have such high job satisfaction: my clients. These people are freaking incredible. (My mom never let me say "freaking" when I was growing up. She smacked me on the back of the neck when I did. Since moving out of her house over 10 years ago, I try to say it as often as possible.) My clients are loyal, motivated, driven, and tolerant. Tolerant of my questionable comedic choices and tolerant of my tough love. A love that is so tough you'd have to be deep in it to understand it. There are times when my clients consider hating me. Not a week goes by without someone's inner voices cursing me out. "Look at her. The trick makes everything look easy. Just do this, she says. Just? Just?!? If I didn't think she'd kill me, I'd hit her." 

Yet, they stick with me and continue pushing themselves beyond what they think is possible. I take them through grueling workouts that leave them exhausted and debating whether they can kick me in the stomach and make it to their car before I catch them and kick them back. It's all part of the process. Anytime someone makes you feel weak, they run the risk of being resented. That's when I remind them they are not weak. Weak people do not exhibit the tenacity and strength that my clients do. Weak people do not come to 6am bootcamp sessions and then return less than 12 hours later for a private one on one session. 

My clients are amazing. I work hard for them, staying up with the mosquitos drafting emails, creating fact sheets, and sending motivational messages. Not because they need it but because they deserve it. 

Yeah, I got real sentimental today. It won't happen again.

Part 2: She's a maniac, maniac on the floor

We are back with Sarah Rippel, the fitness maniac who makes most personal trainers look dumb. She is a true professional and sets the bar high for physical excellence and coaching expertise.  If you missed part one, check it out here. In this installment, I ask Sarah the tough questions, like how to escape from a dungeon and what junk food she dreams about. Seriously, this interview WILL make you smarter. Enjoy!

1. If you were kidnapped and tossed into a dungeon, what 2 exercises would you do to keep you strong enough to fight your captor when you escaped?

Assuming I had leg shackles, I would do weighted chin-ups and modified “ball and chain” swings.  I’m envisioning the “ball and chain” swings would be along the lines of kettlebell swings but with obvious differences, as the weighted ball would be attached to a chain that would be attached to my leg! Fortunately, I have short legs, so the chain may be just long enough for me to use my “bondage gear” to my advantage. In addition, doing chin-ups without additional weight is challenging enough.  Add the leg shackles and you could bet I would have no option but to figure out how to master ‘em.  I’m wondering if I could request several sets of shackles so I could increase resistance...



2. Why did you choose those exercises?

I love chin-ups!  I feel they are one of the most challenging exercises for women to perform.  In addition, I feel they are a true test of one’s overall strength.  Also, there are numerous modifications that can be made, allowing you to tweak the intensity up or down, depending on your level. Kettlebell swings are another one of my favorite exercises.  They demand so much from the body’s posterior chain, which is more often than not a “weak link” for people.



3. What has been your hardest physical feat? How did you get through it?

My hardest physical feat as of yet (and this will most likely change as I get more involved in the sport of Triathlon), hands-down has to be playing women’s professional football.  I played for the Austin Outlaws in 2003.  They put me in as a running back and all 125 pounds of me got pounded, tackled, and close-lined throughout practices and the season.  In one game, I was knocked down and got up and knew something was wrong.  I thought it was my ankle, so I hobbled off the field and the trainer taped it, and then sent me back in.  I played almost the entire second half with tears streaming down my face and a broken foot.  



4. Please dispel the "lifting makes women bulky" myth.

If I had a nickel for every stinkin’ time I’ve been asked about this, I’d be traveling in my private jet right now, flying across the country to go visit some of my Twitter fitness friends.  I can’t stand this myth. Resistance training is the only way you can truly reshape your body, and you’re not gonna get anything done by lifting little pink 3-pound dumbbells!  If you’re afraid of bulking up, chew on this:  it takes many, MANY hours of intense HEAVY weight training PLUS eating all day long to gain muscle.  I know because I used to be a bodybuilder/fitness competitor.  It’s a lot more work than most people realize, and women are at a disadvantage because we don’t have testosterone running through our bodies like guys do!

5. Right now, what are your 5 favorite workout songs? 

My iPod contains an eclectic mix of 80’s, trance, rock, rap, and synthpop. The latest songs that I currently play over and over again are: My Everything by ATB, What About Us by ATB, Falling Anthem (Hervé's We Are A Beautiful Disaster Remix) by Bad Boy Bill, Overkill by Kosheen, Drown in the Now by The Crystal Method



6. Favorite ab exercise.

I am a big fan of prone exercises that place an incredible demand on the core in addition to requiring total-body integrity.  I am also a big fan of the Valslide, which is the same thing as furniture sliders (which are much cheaper).  You place them under your feet and you can do Mountain Climbers and various knee drives in the high plank position.  Even better, you can do what I now call “Croc Crawls”. Simply put, you remain in a high plank position and crawl across the floor without moving your legs. Not only does this demand a lot from the muscles that control the scapulae, it fries your abs!



7. Best tip to avoid the exercise slump.

Train for a specific event.  That’s what I’m doing.  My first triathlon is going to be The Austin Triathlon and it’s September 7, 2009.  I MUST work out because my job demands it (after all, who wants an out-of-shape trainer?), but I’m just like anyone in that I lose motivation here and there.  Let me tell you, training for a triathlon has most definitely lit the fire under my butt again!  



8. Favorite 'cheat' meal.

MEXICAN FOOD!



9. Who do you admire? Why?

My brother.  He’s my hero.  Ask him who his hero is, and he’ll tell you that it’s me.  He is almost two years younger than me, and enlisted in the Air Force right out of high school.  Going through basic training forced him to grow up, and he has been in the service since 1996.  Our country is fortunate to have him.  He is truly a role model.  He realized quickly that one’s mental strength is what makes or breaks you, and he has never whined or complained about his obligations in the service.  He has been through a lot and put up with a lot, and has remained a true professional through and through. He will be going back to Baghdad in November of this year, and this will be his third tour over there. THE END.

Sarah's wit and love for fitness made her the perfect candidate to be featured here on Love Eshe. She truly embodies what it means to be a fitness professional. To keep in touch with Sarah, check her website and watch as she moves to make this world a better, buffer place. 

Sarah has been helping people improve their health for over 14 years.  She is the owner of "Outside the Box" Training, (soon to be known as "Rippel Effect"), offering in-home one-on-one/small group training as well as outdoor fitness camps in the Baton Rouge, Louisiana area. If you live in the Baton Rouge area and want more information, drop her a line at fitprosarah@gmail.com & follow her on Twitter @fitprosarah.

Workout Song of the Week - Bamboleo

This song helped me maintain a 6:45 min/mil pace during my mile repeats. It's flamenco for athletes.

Artist: Gypsy Kings

Song: Bamboleo Remix

What to eat when you don't know where you are

Have you ever been out in the city and craved something healthy?  A nice, cold salad with crunchy apples and juicy protein on top?  Here's a website that finds low calorie foods within a 1 mile radius of wherever you are. This is a relatively new website so your favorite restaurant may not be listed but you can still find a decent meal to facilitate the development of your four-pack (that's two packs short of six). 

This is a good tool to help you make better choices when on-the-go. Simply enter your zip code and find nearby eateries with food that won't stretch your belt buckle. If you're out and the only restaurant is Cheesecake Factory, for example, go to this website and it will show you the low calorie, low fat options on the menu. When you want a healthy meal and you don't know the area, click on Good Food Near You.

Southern Fitness Maniac Part 1: Women, Listen Up!

DEFINITION

Southern adj. situated in, toward, or facing the south.

Fitness n. good health or physical condition, especially as the result of exercise and proper nutrition.

Maniac n. an insane person; a person who has an excessive enthusiasm or desire for something.

 

Those three words are the first to come to mind when I think of our guest expert, Sarah Rippel.  She is a talented personal trainer with a tough spirit and training philosophy to match. She is unconventional in her approach to fitness and that's what makes her programs effective. She gives 100% to her clients and to her own training regimen. (Her southern accent is just a bonus.) Sarah is one of the few trainers in the industry who thinks outside of the box. She is a fitness "maniac" dedicating her life to building strong, lean bodies. I respect her for she is the truth! Love Eshe, I give you Fit Pro Sarah.

The Three Issues Most Women’s Workouts Aren’t Addressing!

By Sarah E. Rippel, BS, CPT

When Angel asked me to write a guest post, I was both honored and excited. Then, when she suggested the topic for which I was to discuss, I became even more excited. Why? Angel suggested that I write about the three most neglected muscle groups in women. I knew instantly that I should bring up three issues that pertain to most of my female clients: decreased hip mobility, lack of proper glute functioning, and scapular control. I address these issues in my clients’ workouts on a daily basis and feel they are often neglected by people who do not work with a trainer.

1. The first issue I want to discuss is a lack of hip mobility. A decrease in hip mobility may be the result of several things, most often spending too much time in the seated position is the culprit. Also, I feel that many people who have low back pain mistakenly believe the “cure” is to perform stretches for the low back. Low back pain may often be the result of decreased hip mobility. The same goes for knee issues. The body can be viewed as a stack of joints. Typically if an area isn’t functioning properly (ie: tight hips), it affects the joints above and/or below it. There will be compensations made for this lack of mobility. It is important to address this because not only can a lack of hip mobility lead to pain and/or injury, it can lead to a decreased ability to move, resulting in less enjoyment of exercise and daily life.  

Mini Hip Mobility Routine:

a. Half-Kneeling 3D Psoas Stretch – 5 reps for each plane of motion per side, 2 sec per rep

b. Modified Cossack Stretch – 5-8 reps per side, 2 sec per rep

c. Half Turkish Get-Up – 5 reps per side, bodyweight first, then add 8-15 lb dumbbell

2. The second issue on the hit list is impaired glute function. The glutes are neglected because many women do not know how to train them. This leads to imbalances and faulty recruitment patterns, further exacerbating the problem. Most exercises that women associate with glute training (ie: squats and lunges) aren’t as effective if the glutes aren’t firing! Many women waste their time using fancy glute machines at the gym, which simply don’t get the job done. It is important to address this issue because the glutes not only allow the body to function more efficiently when trained properly, they add shape. You can tell when someone’s glutes are “asleep” – they typically have a flat butt!

Mini Glute Function Routine:

a. Bridge – 15 reps

b. Staggered Stance Hip Hinge + Rotation – 10 reps per side

c. Kettlebell Swing – 8-20 kg

3. The third and final issue I want to address is insufficient scapular control. We’re talking shoulder blades, ladies. All of the muscles that work to control the scapulae are often neglected because you can’t see ‘em. Many women tend to shy away from upper body exercises because they feel weak.  I also feel that the scapular region is neglected because many women are simply unsure of how to train it properly. It is important to improve the strength and mobility of this area because it plays a big role in posture and injury prevention.

Mini Scapular Control Routine:

a. Dowel Awareness Drill – 5 reps of 10 second holds (retraction; depression)

b. Scapular Push-Up – 10 reps

c. Quadruped Sliding Reaches – 5-10 reps per side

These are some “outside the box” strategies for improving weaknesses found in the female body.  Give these exercises a try, aiming for 2-3 times per week. You should see an improvement in not only these areas, but your entire body. Why? The body doesn’t function as as individual muscle groups - it’s a beautifully-crafted machine designed to function flawlessly. Life interferes with proper functioning of the areas I discussed, therefore we must pay extra attention to them so that our bodies move better and we feel better! - Sarah E. Rippel, BS, CPT

 

Not sure how to do the exercises Sarah mentioned? Check out her videos for a thorough demonstration of each exercise. Hip Mobility Video, Glute Function Video, Scapular Control Video.

This isn't the last of Sarah. Love Eshe is excited to announce there will be more Rippel Effect in part 2 of this feature. In the next installment, I will probe the mind of this southern fitness belle and force her to reveal her secret to getting great abs and accomplishing feats that many would never attempt. In the meantime, visit Sarah at Fit Pro Sarah for quality fitness advice. She's one of the best! 

Workout Song of the Week - Primavera

Sometimes you need a soothing song, something non-abrasive and hard hitting but still effective. This song is the perfect primer for a good workout. 

Let your mind run free. And your legs, too.

Artist: Santana

Song: Primavera

 

Homeless People Should Wear Gucci

I like clothes as much as I like worthy causes. A lot. So I said to myself, "Why don't you get a bunch of trendy yet altruistic people together to eat for free, shop for free, and GIVE freely."  And that's what I did. 

Love Eshe held it's inaugural Fashion Swap Party. The Washington Post even wrote about it. Each guest found new, trendy clothes but more importantly, a car full of clothing was donated to S.O.M.E., an amazing organization that supports the homeless.  It was a huge success!

Check out the video to see the fun you missed. Next Party: November 2009. 

10 cheap foods that won't make you fat

(Photo credit: Glasbergen)

Healthy food is too expensive, right? A pound of salmon can cost you $6.99 while a pound of country style pork ribs costs a measly $1.49. It just ain't right.  For the tight wad in mind (I say that with love), here's a list of 10 foods that won't make you fat or poor. Each item on the list costs less than six bucks. 

1. Broccoli is high in fiber and Vitamin C (216% to be exact). Broccoli florets look like tiny trees. They remind me of the bushes I used to pee behind when I couldn't make it to the restroom. Also when consumed raw, broccoli tastes like dirt. 

2. Oatmeal is the breakfast of champions, not Wheaties. Why? Because it's a fixture in every bodybuilder's diet and they are super lean. A 1/2 cup of uncooked oats is only 150 calories.  If you add a scoop of vanilla whey protein or a side of egg whites, you won't be hungry afterwards.

3. Blueberries are loaded with antioxidants, vitamin C, and dietary fiber. They are low in calories and can be added to cereal, greek yogurt, or eaten alone. They can also be used to soil a clean set of bedsheets.

4. Salsa is best when you can see the individually chopped peppers, tomatoes, and onions.  It's low in fat and calories so pile it on! It adds a delicious flavor. Use it on your egg white omelet or toss over beans and rice.

5. Tuna is the cheapest protein you can buy and it’s low in fat. Try adding lemon juice, pepper, or green beans for variety. I bring Starkist pouches to work and eat straight from the packet. My coworkers hate me for it. I still do it.

6. Apples are a refreshing addition to your diet. They are packed with antioxidants, flavonoids, and are an excellent source of fiber. Every time you bite into an apple (skin on), you are improving your heart health. Like sweet, crunchy apples? Choose Gala. 

7. Green Tea is not a food but it pistol whips free radicals and stops you from overindulging.  When you've finished dinner and crave a bag of cookies (which did not make the list), drink tea instead. Stick with herbals at night and save green tea for the morning.

8. Chicken is one of the most versatile meats on the planet. It's good with mixed veggies, sweet potatoes, or dipped in a Wendy's Frosty (you didn't read that). An average chicken breast has 22g of protein. Popeye's chicken doesn't count, unless you remove the skin and steroids. 

9. There is no #9. 

10. Bell Peppers are an unlikely snack, I know. But the unexpected sweetness is delightful. Tame that oral fixation and enjoy a red, yellow, or orange bell pepper. Choose them for your next late night snack and go to bed satisfied and guilt-free (unless you're cuddling a stranger).

Eat any of the foods on this list and no one will ever accuse you of backsliding.  

Did I miss anything? What are your favorite healthy foods?

The workout playlist of Michael Jackson hits

In memory of my hero, here is a playlist of Michael Jackson songs to get you through your weekly run schedule. 

Michael Jackson was an inspiration! His musical gift to us was greater than his mistakes. His altruism and gentle nature made him easy to love. He was one of a kind. 

Let his music fuel your next workout and remind you to live each day to the fullest.

1. Wanna Be Starting Something - For a Warm Up. Oh, you don't feel like running today? Put this song on and witness the power of the words "Ma Ma Se, Ma Ma Sa, Ma Ma Coo Sa". This repetitive chant will pump you up and inspire you to go an extra mile. (And no, I don't know what those words mean. But that's not the point.)

2. Thriller (Techno Remix) - For a long run.  Let your mind wander as you envision rhythimc zombies chasing Michael down dark alleys. This alone will distract you from your 10 mile run. 

3. Working Day and Night - For tempo work. Complete 4 x 1 mile repeats on the treadmill or on the track. If you want to get faster, this kind of work is essential. 

4. Dirty Diana - For hill repeats. Keep your hill repeats to no more than 30 second bouts. This song is slow and passionate. Make it hurt so good.

5. The Way You Make Me feel - For a long bike ride with rolling hills or a long recovery run. There's nothing complicated here. It's simply a great song that delivers.

6. Man in the Mirror - For a Cooldown.  Use this song to lower your heart and stay humble. 

What is your favorite Michael Jackson song? And why?

What I look like in the middle of the night and what it has to do with you

Big changes are in store for Love Eshe.

Yes, I am alive. I have been away for a while to refocus and make sure this blog is an asset to your life. (See video for more information.)

You can already see some of the aesthetic changes we have made and that is only the beginning. 

Starting Friday, we will be back with fresh content that will make you laugh AND inspire you to get in better shape. 

Thanks for your patience. The party has just begun.