Full transparency: Getting cancer is a huge fear of mine. I’m not afraid for my health in any other capacity – I find hand sanitizer a joke, I’ll eat after people I’m not even Facebook friends with and my 5 second rule is a good 5 days- but I am petrified I’m going to get some sort of cancer. Maybe because it strikes all types of people. Obesity related diseases I can control, lifestyle related diseases are easily avoided, but cancer can strike anyone, anytime. Add to that the fact that I don’t have health insurance (thank you, freelance work and finding a personal need to have a career I enjoy) and it’s pretty much on me to do everything I can to prevent that C-word: Healthy diet, regular exercise and regular self exams.

Know the facts: About 1 in 8 U.S. women (just under 12%) will develop invasive breast cancer over the course of her lifetime.

Prevention is key. Do a self breast exam once a month.

Do you even know how? Not many women do.

First: Stand with your shoulders straight, hands on your hips. Look in the mirror for:

• Dimpling

• Puckering

• A nipple that has changed position

• An inverted nipple

• Redness, soreness, rash, or swelling

Then, raise your arms. If you notice any of these, with your hands on your hips or arms raised, contact your doctor immediately.

From there is Phase 2: Getting touchy feely

Gently squeeze each nipple to check for any ooky discharge, like a milky or yellowish fluid or blood. Tell your doctor if you see any of this.

Next, lie down. Use a firm, smooth touch with your first three fingers, keeping them flat and pressed together and feel the breast for any new lumps. Cover the entire breast from top to bottom and side to side, all the way from your collarbone to the top of your tummy, and from your armpit to your sternum.

You can do this check standing as well by raising the arm of the breast you are examining overhead. Many women find it easier to examine in the shower, when you are wet and more slippery.

Doing a monthly check will ensure you get to know your breasts so you can recognize any changes that may need to be checked out. You can even ask your partner to do it for you. I’m not kidding. Other than you, they know your body best (hopefully) and you better believe they won’t let you forget to do it regularly.

Catching it early can save your life. Get your grope on.

I had to.

We know how you guys get fit like the Seahawks (and how fantastically fit they are all looking this year), but what about the little ones?

I was asked to helped judge the SUBWAY FRESH FIT “Get Fit Like the Seahawks” Video and Poster Competition, and the winners have been chosen! And I must say, my faves took the top prizes!

The two grand prize winners, Emily, 3rd grade, Lakeland Hills Elementary and Elizabeth, 4th grade, Lawton Elementary, each received an awards package including an autographed Seahawks football, tickets to the November 4 Seahawks game vs. Vikings (jealous!), $500 in SUBWAY Cards, and a $1,000 fitness grant for their school to purchase new equipment and education resources.

Runners up in the contest, each receiving a $100 SUBWAY Card and tickets to the November 4 Seahawks game vs. Vikings (still jealous!), are: Killian, 2nd grade, Martin Sortun Elementary; Ivy, 1st grade, James Sales Elementary; and Zac, 3rd grade, Frantz Coe Elementary.

“It was great to reward the students for their initiative, creativity and active lifestyle,” said Seahawks president Peter McLoughlin. “These students are committed to staying healthy and fit and have set a great example for their friends and families.”

Check out these healthy kids, and their prize winning entries here:

Congrats, winners! Anyone need to unload their extra ticket?

Local SUBWAY restaurants are working hard to make feeding your child healthy options a little easier and in addition to their healthier, lighter offerings are taking it a step further. SUBWAY is teaming up with my future ex-husbands The Seahawks to tackle (ha!) childhood obesity with a fun contest that rewards students for eating healthy and staying active. Through Oct. 1, all students are invited to share how they “Get Fit Like the Seahawks“.

“We are excited to broaden our partnership with SUBWAY restaurants through the FRESH FIT Video and Poster Competition,” said Seahawks president Peter McLoughlin. “We want students to share their success stories and how leading an active lifestyle helps them to succeed.”

Just like the Seahawks (Go Hawks!), all athletes have to work hard to keep their body in tip-top condition. The Hawks want to see how students stay in shape. Public, private and homeschooled students ages 5 to 14 are invited to share their own fitness game plan, through a poster or video, for an entry in to the SUBWAY FRESH FIT Video and Poster Competition. Contest entries will then be judged by a local panel (which includes me!) Every entry gets a $5 gift card to SUBWAY, and a select few stand out entries will be selected for some sweet swag:

Two grand prize winners will receive a $1,000 fitness grant for their school or educational institution, a $500 SUBWAY Card, an autographed Seahawks football, and two tickets to an upcoming home game. (I can pass for 14, right?)

Three honorable mention winners will receive a $100 SUBWAY card and two tickets to an upcoming home game. (I draw like a 14 year old, they’d never know…)

Blitz the beloved Seahawks mascot and the Sea Gals kicked off the contest with appearances at local schools, encouraging students to participate in the contest and get up and get active. I recently attended one of the kickoff events at the Seattle Boys and Girls club. Tons of kids filled the auditorium to meet Blitz, Sea Gals Tamaria and Geraldine and local SUBWAY board member Matt Hollek. The Sea Gals led the kids through their touchdown dance, complete with dance off. Immediately afterward, the sweaty excited mini-athletes were given Subway footballs that were put to good use on the playground.

As I was watching and clapping along, one sweaty, red-faced and confident young man happily turned to his friend and boasted, “I’m used to this cause I can run so fast.” The younger generation bragging about fitness- see, it’s working already.

More information about the SUBWAY FRESH FIT Contest and entry forms are available at participating SUBWAY restaurants throughout Seattle-Tacoma.

Encourage your children to get involved and submit a video or poster. Then when they win, steal the tickets and have a fantastic time. The health lesson is what’s really important, right?

To help everyone eat healthier and to encourage us all to move a little more, SUBWAY has given me 10 $5 SUBWAY gift cards to give out to 10 lucky readers. To enter, leave a comment below letting us know how YOU get fit like the Seahawks!

Contest ends October 1st. Winners will be chosen randomly and contacted via email

Part of my job is to play product guinea pig. I can’t, in good faith, tell you something is The Shit, if it’s a piece of shit, no? So, when I get assigned articles about the greatest gear for XYZ, I gotta try it for myself. And every once in a while, I get some amazing things I can’t not rave about. So, eat it, Julie Andrews, here are a few of MY favorite things:

First off: Passport to Prana 

I didn’t get this to review, but wrote it up and would totally spend my own money on it. Not only is it an awesome value ($30 is close to the drop in for ONE class) for the attention span challenged like myself, you can try a variety of instructors, studios, styles and atmospheres. I’m serious, someone local do this with me. Also a great gift idea.

Objex Sports Bras

Girls have been stashing valuables in their bras for years, but usually it’s at nightclubs when they don’t want to carry a purse. I recently got to try a sports bra from Objex for an article on FitDay.com I have already decided to title “Securing Your Load” about handy gear that can comfortably hold your running necessities. There are pockets in all workout clothes nowadays- what’s the big deal? Pockets in anything other than your bra are almost completely inaccessible midstride. The pocket is big enough to actually hold my phone, and hold it securely in place without smashing it to my chest. I do not have ample chestage, so I’m sure it’s even more uncomfortable for those that do. I actually forgot it was there on my run until my Nike app reminded me how awesome I am. (Nike+ running app. Free. Download it. Best running app ever.)

I easily fit my phone, house key and car lock beeper thing on a run, and totally forgot they were there.

It even passed the inversion test:

Wow, I really need to work on my neutral cervical spine. No bueno.

Dry Dudz

Dry Dudz makes clothes for wet sports that dry in record time. I received a cute little bikini and board shorts to review for Sweatlist.com but since I live in Seattle and water sports are pretty much out of the question by this time of year, I wore the shorts to Bikram. Usually after Bikram I have to put a towel on my car seat so I don’t stain it worse than it already is leave a puddle, but after a quick walk from studio to parking lot, they were dry enough to sit towel free. I’ll wear these again the next time it’s my yoga buddy Rachel’s turn to drive out of courtesy.

I haven’t had a chance to try the bikini out, I think I’ll have to save that for the pool at my gym, but I tried it on and am stoked to wear the top next year. The bottoms are a little big for me. Big as in too much fabric. I can’t tell if they are meant to be boyshort bathing suit bottoms or shorts. They kind of hover between socially acceptable to wear alone and cover that up with some real clothes. I love the little flip logo, though.

I got something else that I’m super stoked on, but I shall save it for another day- and its own post. In the meantime, check out the READ ME page for some of my more recent articles floating around the interwebs.

Here are some more cool things from Sweatlist.com I’ve fallen in love with:

Mizuno Wave Inspire 8 Running Shoes I call them Mint and Chocolate Chip

TRAChealth Chia Seeds Check out the nutritional profile on these bad boys

Bulu Box Membership Who doesn’t love samples?

Lululemon Speed Short I live in these. I’m wearing them right now. I’m not even kidding.

Newton RunningDistance Neutral Light Weight Trainer These are my new favorite running shoes. They don’t match with much, but I make it work.

Say hi.

I’ve got nothing against some good starchy carbs, but a heaping plateful of spaghetti, even if it is whole grain, will put you in a calorie coma. Spaghetti squash is a great alternative. Anyone that tells you it tastes like spaghetti or that no one will know you used it is a dirty liar, but it’s delicious and you can eat as much as you want for hardly any calories. You bake it, scrape it with a fork, and the squash comes out in nice little noodles. I swear.

I got plans for these bad boys.

To cook, cut it in half length wise. Spaghetti squash is extremely hard to cut and I admittedly stabbed the sharpest knife I have into it and smacked it on the floor a few times to get it open. Scrape the guts and seeds out. I’ve never done anything with squash seeds but I love pumpkin seeds so I may bake them and see how they turn out.

Preheat the oven to 350 degrees.

Place the halved squash cut side down on a greased cookie sheet.

Bake for about 30 minutes until a fork enters the flesh with little resistance. That sounded horrific.

When it comes out it should be a darker yellow to brown color with some blackening.

They could have stayed in a while longer, but I like my spaghetti squash al dente. HA!

Once cool enough to handle, take a fork and scrape the squash out into strands.

I was too lazy to go to the store, and have been for quite some time, so the boy and I have been living on scraps from the kitchen. I tossed some garbanzo beans for protein and green olives for deliciousness in a bowl.

I firmly believe green olives do not get enough game time

Season with herbs, not salt.

Trader Joe’s, we salute you.

Mine is definitely a whatever-we-had-on-hand version, but you can use pasta sauce and cheese, meat, anything you would use regular noodles for. Spaghetti squash is also great for bulking up casseroles, turning into dips, or just sprinkle with cinnamon, as it’s good sweet, too. Google for recipes.

It ain’t pasta, but it is a delicious healthy veggie pasta substitute for a ridiculously tiny fraction of the calories. Look at that ^. It’s veggies, a few beans and olives, and it kept me full all night. Until I devoured a bucket of popcorn at the movies a few hours later.

More Good Stuff You Should Probably Read:

Recipe Remix: DIY Flavored Water

Recipe Remix: High Fiber Bean Dip

I love carbs. There is nothing better than having a big slice of sweet, delicious, warm carbs and a cup of coffee in the morning. Usually to get this, people will head to Starbucks to order a latte and whatever stale, sugar coated scone is left in the fingerprint smudged case. “It says bran!” you say. “It’s healthy!” Hardly. Just because it has one healthy ingredient doesn’t mean the rest are healthy, too. (While we are on the subject, the multigrain bagel is also clever marketing – it’s not whole grain.)

Wouldn’t it be awesome if you could go somewhere and order a delicious treat and know that it is not only yummy, but completely healthy? You can’t, cause that doesn’t make anyone money, so you must make it yourself. That’s the only way you can truly control what goes into your food, and into your body.

TRAChealth sent me some chia seeds to try out for www.sweatlist.com, and by some, I mean 30 bags, and at a 2 tbsp serving size, it’s going to take me a million years to get through this stash. And so…I bake!

This recipe is a healthed up version of an already healthy Eat Clean recipe. I used all whole wheat flour, along with adding flax and chia seeds, which makes this recipe all whole grain. It is totally versatile and can be adapted based on what you have on hand. I’ve made this using banana and blueberries, and cranberries with almonds and walnuts. You can leave out the pumpkin and use sweet potato, or more applesauce in its place, and use any combo of fruits and nuts. Go nuts!

Pumpkin Pecan Loaf

1 cup old fashion oats (NOT INSTANT)

30 freakin’ bags. I wasn’t kidding

1/2 cup unsweetened applesauce
1/2 cup canned pumpkin (NOT pumpkin pie filling)
2 large egg whites + 1 egg yolk, lightly beaten
2 Tbsp + 1 tsp olive oil
1 Tbsp baking powder
1/2 Tsp baking soda
1 Tsp cinnamon
1/4 Tsp ground nutmeg
1 Tsp pumpkin pie spice
2 Tbsp chia seeds
2 Tbsp ground flax
1/2 cup milk
1/2 cup + 1/4 cup whole wheat flour
1/4 cup maple sugar flakes, brown sugar or sugar substitute equivalent)
1/2 cup berries, raisins, nuts or anything else your little heart desires

1.) Preheat the oven to 375 degrees. Line a muffin tin with papers or spray a loaf pan with non-stick spray.

2.)  Combine oats, pumpkin, applesauce, milk, eggs and oil.

3.) In a separate bowl, mix remaining ingredients. Pour wet ingredients into dry and mix them up.

4.) Fill tins or loaf pan and bake 15-20 minutes for muffins, 25-30 minutes for a loaf. Baking times may vary. A knife inserted into the center should come out clean.

I usually top mine with extra nuts or some oats. These freeze really well so make a bunch of loaves and thaw as you need.

If you make these send me pics! I’ll love to share them!

Cause it just feels so good…

Q: Hi, I am a 64 year male with good health but not in great shape. I was hoping you could recommend a video on stretching to improve my flexibility. Something I could follow along with in the mornings. Thanks. -Patrick

A: Congrats on working on your flexibility- it is sorely overlooked for something that can have such a huge impact on your everyday life. This is something that drives me crazy: everyone needs to stretch, yet there aren’t many workouts or fitness classes devoted to 20+ minutes of good old fashioned stretching.

There are a ton of great DVDs you can try, but there are also a lot of free alternatives, like OnDemand if you have Comcast cable and on the Internet.

If you have OnDemand, go to the sports and fitness channel, go to Fitness Workouts and go to beginner yoga- many of these aren’t actually yoga, they are simple stretching techniques.

Google “free stretching workouts” and you will find a ton of videos.

As far as DVDs, check out:

Daily Stretch with Madeleine Lewis

Total Body Stretching from Cathe

Total Stretch for Beginners with Tamilee Webb

Perhaps give yoga try. I know it sounds froo-froo but there are different versions that sync up basic breathing with your stretches for maximum benefits.

The good thing is, with stretching, you can’t really go wrong. After a while you’ll find you don’t even need a DVD: just hit the major muscle groups of the body, and hold you stretches for a minimum of 30 seconds and you’re good to go! For more info, read: Flexibility is a Key Component to Staying Fit

I’m a celebrity gossip readin’ gal, and one day, I wanna say a little over a year ago, I saw a pic of the Kardashians walking, and Kylie was wearing a BodyRock sports bra: bright pink with flowers, a gold zipper down the front and shiny crystals around the neckline under a loose white tank. I instantly fell in love. Bible. I immediately looked it up: The Sophie bra. I drooled a bit, and went about my very important life.

Over that year, somewhere along the way I received a BodyRock sports bra to review for some article somewhere floating out there on the internet. When the package arrived I was STOKED to see a gorgeous turquoise and white sports bra with a deep V that made my cleavage stop traffic. I love it, and still wear it, but felt a little pang of sadness that it was not my darling Sophie.

Flash forward to an article assignment from FitDay about fashionable workout clothing, and Sophie was first on my list. I emailed, crossed my fingers and my prayers were answered.

Come on- even the packaging is cute

Finally where she belongs. Ain’t she a beaut?

Swarovski crystals around the neckline make this bra one of the most expensive pieces of jewelry I own.

It’s been a long journey, but finally Sophie and I are together at last. BodyRock, granting wishes. Find your Sophie at BodyRockSport.com. I have a feeling her name is Cleopatra.

Read More Great Fashion Stuff:

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I’m Cheap, Lazy, but With Gaiam, Still Fashionable

If you really think you’re a road warrior, try devoting 2 whole days to running 190 miles, and sleeping in your van, not because they’re homeless after spending all their money on Lulu, but so they don’t miss a step of the race  Now that’s an athlete.

I’m excited to announce the ultimate race of all races, the Ragnar Relay is coming to Seattle!

In case you are unaware, Ragnar Relay is an adventure race, and the next big stop for the series is in home sweet home Washington State. The 190 mile overnight team relay race starts in Blaine, WA on Friday, July 20, and then winds along the coast, crosses  over Deception Pass and onto the coast of Whidbey Island, finally ending  in Langley on Saturday, July 21. All 5 years, the Ragnar Northwest Passage race, Good old Washington’s leg, always draws a big crowd. This year, race organizers anticipate more than 4,000 runners making up some 388 teams.

This. Is. Awesome. What’s better than gathering a van full of your crazy friends and take turns running through the entire state? When one gets tired, needs a beer, or has to check Facebook, you trade off.Teams contain the young and old, the avid athlete and beginner runner, and everything in between. For some, this is just a race, but for others the Ragnar Relay means so much more.

This year, a team from Puyallup will not only be conquering the 190-mile relay, they’ll attempt to conquer Duchenne Muscular Dystrophy (DMD), a degenerative disease that impacts voluntary muscles. The team has dubbed themselves “Indomitable Soles” after two brothers, Josh and Samuel France, who both have been diagnosed with the disease that strikes one in every 3,500 boys each year.

Stay strong Joshua and Samuel!

Fine by me: I rarely get dressed. I wake up and immediately start working. Then, I’ll throw on some gym clothes, workout, and go back to working. You wouldn’t believe some of the ridiculous half pajama/half gym outfits I come up with- and dare to leave the house in. When you work from home- yoga pants is dressing UP for the day.

I find people cut me some slack when they find out I’m a fitness writer. You must work out CONSTANTLY, they say. Yoga pants are like your WORK UNIFORM, they joke. It’s motivational you wear workout clothes all the time, they gush. If only they knew it just happens to be the outfit I fell asleep in the night before. BUT- if the clothes are cute, bright and well put together, you’re stylish, not lazy.

Gaiam gets that. I love Gaiam. Gaiam is the O.G. of fitness. There is something sweet, ethereal and calming about Gaiam. Eco-friendly, sophisticated- I feel calmer and lighter just talking about them. That’s why I featured them in an upcoming article on FitDay.com about gym to street style. Why not save money, and be presentable at all times, by buying clothes that can fit easily into your workout wardrobe AND your regular wardrobe?

When you look good, you feel good, and when you feel good, you are more motivated- it’s just a fact. Hey, if clothes motivate you to hit the gym, just because you want to show off your cute outfit, own it. Whatever motivates you, don’t apologize for it. Your body doesn’t know WHY you workout, just IF you did.

Gaiam is the work from home girl’s dream. I can pair anything of theirs with yoga pants or jeans and be ready for whatever may happen. If I get hijacked on my way to on my way home from the gym or FORCED AGAINST MY WILL to hit up Happy Hour instead of an hour of cardio- fear not! Not only am I not embarrassed to be seen in public, I’m still cuter than anyone in the joint.

Just take a look:

Gaiam’s Blousant Top is perfect for yoga or Pilates, and can easily double as a classy work or date night shirt when paired with black skinnies. My boyfriend insists it could be a full dress if you pull it down, but I’m not entirely convinced. Unless I’m going to Vegas.

You work for abs so you might as well show those suckers off. Gaiam’s Twist Front Top is perfect to throw on over a sports bra to and from the Bikram studio and after, pair it with white shorts for a great summer outfit. Or don’t. I wore this outfit all day- and didn’t even go to the gym in the first place.

Gaiam’s cozy, comfy Studio Sweatshirt is perfect for a lazy day around the house. When not wearing mine as a cover up to yoga, I wear it with comfy boxer shorts to bed. And work. And the grocery store…

Jeans? Who needs jeans? There’s no reason to schlep around in torn college tees and old basketball shorts. Ugh, bite your tongue. You workout to look good, why not look good while you workout, too?

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