Eating "clean" is not as hard or as expensive as you may think!
To eat healthy doesn't have to take a lot of time or money. Just a few changes can make a big difference in how our body looks and feels.
Before you go to the grocery store for the week - checkout some healthy options you could put in your cart:
CLEAN FOOD #1
FAT- FREE COTTAGE CHEESE
In a half cup of fat-free cottage cheese you're getting no fat compared to about 2g ( more than half of it saturated) in the same amount of low-fat cottage cheese. But with fat-free versions of usually high-fat foods, the fat is often replaced with SUGAR. Sugar causes an increase in your-blood -sugar levels, which results in your body producing an insulin spike to deal with the problem-which it does by converting the excess sugar to fat.
*Your best bet is to grab a low-fat rather than a fat-free version- just like milk, cottage cheese comes in 2% (regular is 4%). When you choose the low-fat variety, you don't get as much sugar, making it a cleaner selection to add to your diet.
(1/2 CUP) FAT-FREE COTTAGE CHEESE LOW-FAT COTTAGE CHEESE
Calories: 72 82
Protein: 10.8 11
Carbs: 7.2 5.5
Sugar: 5.4 3.7
Total Fat: 0 2.3
Sodium : 405 366
* Cottage Cheese is rich in glutamine , an amino acid that helps keep your immune system, muscle glycogen and growth hormone levels at a higher level.
CLEAN FOOD # 2
REDUCED -FAT PEANUT BUTTER
Most " normal" peanut butters offer as much nutritional value as a helping of cake frosting! Reducing the fat makes it even worse. A tablespoon of reduced -fat peanut butter packs close to 2g of sugar. Even if you're stuck on skimming the fat, reduced varieties will only lighten your spoon by a mere 2g- mostly on the healthy side of the fat content.
* Try Natural peanut butter , made with 2 ingredients- peanuts and salt. Natural peanut butter is loaded with mostly protein and healthy fats, an occasional indulgence won't leave you feeling deprived and will help you ward off cravings.
1 TABLESPOON - REDUCED -FAT PEANUT BUTTER NATURAL PEANUT BUTTER
Calories 95 100
Protein 4 4
Carbs 7.5 3
Sugar 2 0.5
Total Fat 6 8
Sodium 125 60
* A diet high in foods like olive oil , walnuts, and peanut butter is more likely to help you lose weight and keep it off than a regimented , low-fat diet.
CLEAN FOOD #3
WHOLE- WHEAT BREAD
Not all brands that tout whole wheat provide it in the cleanest form. They're mostly the starchy part of the wheat grain instead of the bran and wheat germ, which have the most nutritional value. In which case, the bread that appears to be good for you on the label offers as much nutritional value as a stick of chewing gum! Unless the label says 100% whole wheat, you wont reap most of the potential benefits of this slow- burning carb. Your gut, on the other hand, will harvest a truckload of gluten with any fraction of wheat. So if you are gluten sensitive, you will want to stay clear to avoid digestive disaster.
* EZEKIEL 4:9 BREAD
Ezekiel bread wont lighten your grocery bill, but it will give you more lean muscle gains than any other clean bread option. Made from 6 organic whole grains and legumes- wheat, barley, millet, spelt, lentils, and soybeans- this sprouted bread combines a healthy heaping of whole protein that closely parallels that of milk, eggs, and whey. Despite having it's roots in the same source- grain bread that has wheat in it- Ezekiel bread contains less gluten due to its sprouting process. Each low-glycemic slice is loaded with flavor and bursting with nutrients ( vitamins A,B,C and calcium, magnesium, iron, and potassium). Even better , you'll find a field's worth of ingredients on the list.
1SLICE WHOLE- WHEAT BREAD EZEKIEL 4:9 BREAD
Calories: 70 80
Protein: 3 4
Carbs: 25 15
Fiber: 2 3
Sugars: 2 0
Total Fat: 1 1
Sodium: 140 75
* With fiber, glucose takes even longer to enter the blood stream, so your blood-sugar level stays steady and you feel full longer
Tuesday, September 4, 2012
Tuesday, June 26, 2012
Killer Glut ( BOOTY) Workout!
Women, as we all know our rear view is not always what we would like it to be!
We tend to hold fat in our lower body and have a hard time showing muscle and/or definition in our butt and legs.
If your booty needs some work..... try this workout I did yesterday. Good Luck!
Warm-up before you start to make sure your lower body is ready to go!
*TREADMILL - WALK ON A INCLINE OF 8.0 SPEED OF 4.0 -4.5 FOR 10 MINUTES
* CABLE BUTT SQUATS - 4 SETS OF 25 REPS
* GOOD MORNINGS - 4 SETS OF 15 REPS
*SMITH MACHINE - GLUTE PRESS - 4 SETS OF 25 REPS
*STIFF-LEG DEAD LIFTS - 4 SETS OF 15 REPS
* SMITH MACHINE SQUATS ( GO DEEP) - 4 SETS OF 12 REPS
*SMITH MACHINE LUNGES - 4 SETS OF 12 REPS EACH LEG
* KETTLE BELL SWINGS - 4 SETS OF 25 REPS
* LYING LEG CURL - 4 SETS OF 12 REPS
* CABLE GLUTE KICKBACKS - 4 SETS OF 15 REPS EACH LEG
END WITH WHEEL - AB CRUNCHES - 100 REPS
* Use a weight for each exercise that allows you to be fatigued on the last rep
Know that we can work out hard and then not get the results we want due to a poor diet.
EAT CLEAN, WORK HARD, AND YOU WILL SEE RESULTS!
We tend to hold fat in our lower body and have a hard time showing muscle and/or definition in our butt and legs.
If your booty needs some work..... try this workout I did yesterday. Good Luck!
Warm-up before you start to make sure your lower body is ready to go!
*TREADMILL - WALK ON A INCLINE OF 8.0 SPEED OF 4.0 -4.5 FOR 10 MINUTES
* CABLE BUTT SQUATS - 4 SETS OF 25 REPS
* GOOD MORNINGS - 4 SETS OF 15 REPS
*SMITH MACHINE - GLUTE PRESS - 4 SETS OF 25 REPS
*STIFF-LEG DEAD LIFTS - 4 SETS OF 15 REPS
* SMITH MACHINE SQUATS ( GO DEEP) - 4 SETS OF 12 REPS
*SMITH MACHINE LUNGES - 4 SETS OF 12 REPS EACH LEG
* KETTLE BELL SWINGS - 4 SETS OF 25 REPS
* LYING LEG CURL - 4 SETS OF 12 REPS
* CABLE GLUTE KICKBACKS - 4 SETS OF 15 REPS EACH LEG
END WITH WHEEL - AB CRUNCHES - 100 REPS
* Use a weight for each exercise that allows you to be fatigued on the last rep
Know that we can work out hard and then not get the results we want due to a poor diet.
EAT CLEAN, WORK HARD, AND YOU WILL SEE RESULTS!
Tuesday, June 12, 2012
No time to workout? Try this.....
Try this workout if you are short on time and want to burn some fat fast!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Monday, June 11, 2012
Are you Going to be FIT, or are You Going to be HEAVY?
Sure, we all like to sit on the couch and stay in our nice , soft bed just a little bit longer in the morning but, does our lack of movement give us the healthy, fit body we're looking for or does it keep us in the same unhealthy, unfit body year after year?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
Thursday, May 17, 2012
Thursday night workout
It was a beautiful night for an outdoor workout!
"BODY BLAST"
WARM -UP WITH -
100 - WALKING LUNGES
4 TIMES :
12 - SHOULDER PRESS SQUAT THRUSTS
20- KICK-UPS
16 - STANDING BICEPS CURLS
16- TRICEPS CURLS
50 - BODY WEIGHT SQUATS
20- FROG CRUNCHES
ENDING WITH-
100- WALKING LUNGES
Monday, May 7, 2012
Clean Eating - Starts With a Plan
As a Personal Trainer for over 23 years now ( Wow! Has it been that long!?) a big issue that my clients struggle with when trying to commit to a healthy lifestyle, is knowing "what to eat ?" and " what to purchase at the grocery store?"
There is so much conflicting information out there ( eat low carb, eat low fat, eat only grapefruit... and blah, blah, blah!!) - where do you begin?
As I say every day " 80% of what you look like is what you eat!"
That being said, here is a "Clean Eating Grocery List" to take with you for the next time you go to the store:
* Tuna Fish packed in water
*Eggs
* Lean cuts of meat ( poultry, fish, beef)
* Fresh vegetables & frozen ( stay away from canned)
* fruit
*quinoa
* oatmeal
* brown rice
* Low fat milk products - skim milk, cottage cheese, Greek yogurt , low fat string cheese
* Ezekiel Bread
* Tea
* Coffee
*bottled water
* Reduced calorie mayonnaise, ketchup, or mustard
* rice cakes
* extra virgin olive oil
* Natural Peanut butter ( only 1-2 tablespoons per day = 190 calories)
* Natural ( no salt) almonds & walnuts
Once you decide to improve your diet, plan your meals, and take the practical steps of removing unhealthy and tempting foods from your kitchen ( car and/ or office!) it wont be such an overwhelming task to eat clean and get the body and results you want.
Remember: YOU CAN NOT OUT TRAIN A BAD DIET!
There is so much conflicting information out there ( eat low carb, eat low fat, eat only grapefruit... and blah, blah, blah!!) - where do you begin?
As I say every day " 80% of what you look like is what you eat!"
That being said, here is a "Clean Eating Grocery List" to take with you for the next time you go to the store:
* Tuna Fish packed in water
*Eggs
* Lean cuts of meat ( poultry, fish, beef)
* Fresh vegetables & frozen ( stay away from canned)
* fruit
*quinoa
* oatmeal
* brown rice
* Low fat milk products - skim milk, cottage cheese, Greek yogurt , low fat string cheese
* Ezekiel Bread
* Tea
* Coffee
*bottled water
* Reduced calorie mayonnaise, ketchup, or mustard
* rice cakes
* extra virgin olive oil
* Natural Peanut butter ( only 1-2 tablespoons per day = 190 calories)
* Natural ( no salt) almonds & walnuts
Once you decide to improve your diet, plan your meals, and take the practical steps of removing unhealthy and tempting foods from your kitchen ( car and/ or office!) it wont be such an overwhelming task to eat clean and get the body and results you want.
Remember: YOU CAN NOT OUT TRAIN A BAD DIET!
Wednesday, April 25, 2012
Dieting makes You Fat!
Frequent dieting increases the risk of obesity and weight gain- according to a study from the University of Helsinki in Finland. Researchers examined the effects of dieting on the risk of obesity and weight gain over a 25 year period. The more often a person dieted, the greater the risk of obesity and weight gain. The effects were independent of genetics. Dieting promotes weight gain because it encourages preoccupation with food, suppresses the metabolic rate, and places an overemphasis on weight gain rather than weight maintenance. Genetic factors are important in the risk of obesity, but frequent dieting makes you FAT!
( International Journal of Obesity- 2012)
This is why it is so important to incorporate a "clean" eating and exercise plan into your every day life!
That is the only thing that works!
Consistency is key!
( International Journal of Obesity- 2012)
This is why it is so important to incorporate a "clean" eating and exercise plan into your every day life!
That is the only thing that works!
Consistency is key!
Tuesday, April 24, 2012
CAN YOU BE FAT & HEALTHY?
NO.
MOST PEOPLE WHO ARE FAT ARE LESS HEALTHY THAN THEY SHOULD BE.
OBESITY is one of the most urgent public-health threats today! Being overweight raises your risk for virtually every major illness: heart disease, type 2 diabetes, chronic arthritis and most cancers. When researchers at the American Cancer Society followed one million people for 16 years, they found the higher their body mass index, or BMI, the higher their risk of breast, uterine, stomach, and liver cancers. Experts are still debating whether obesity takes years off your life; it most certainly takes life out of your years! Obesity makes every day things - walking up stairs, shopping, running after your children, mowing the grass, and just getting around on a daily basis- much more difficult!
The point is, if you want to be vital and active NOW and in your FUTURE- you will be far better off in every area of your life - if you MAINTAIN A HEALTHY WEIGHT!
HAVE YOU WORKED OUT TODAY?
MOST PEOPLE WHO ARE FAT ARE LESS HEALTHY THAN THEY SHOULD BE.
OBESITY is one of the most urgent public-health threats today! Being overweight raises your risk for virtually every major illness: heart disease, type 2 diabetes, chronic arthritis and most cancers. When researchers at the American Cancer Society followed one million people for 16 years, they found the higher their body mass index, or BMI, the higher their risk of breast, uterine, stomach, and liver cancers. Experts are still debating whether obesity takes years off your life; it most certainly takes life out of your years! Obesity makes every day things - walking up stairs, shopping, running after your children, mowing the grass, and just getting around on a daily basis- much more difficult!
The point is, if you want to be vital and active NOW and in your FUTURE- you will be far better off in every area of your life - if you MAINTAIN A HEALTHY WEIGHT!
HAVE YOU WORKED OUT TODAY?
Thursday, April 5, 2012
Workout for 4-5-2012 -" Body Blast "
* WALKING LUNGES - 200 REPS
* WALL BALL SHOTS- 20 REPS
* LYING LEG CURL- 12-16 REPS
* BENCH HOP OVERS - 20 REPS
* RENEGADE ROWS - 20 REPS
* SHOULDER PRESS SQUAT THRUSTS- 12 REPS
* BOX JUMP PULL-UPS - 20 REPS
* JUMP ROPES - 100 REPS
* LATERAL DELTOIDS RAISES - 12-16 REPS
* DECLINE ABS - 20 REPS
Would you like to join us? Tonight @ 5:30pm
* WALL BALL SHOTS- 20 REPS
* LYING LEG CURL- 12-16 REPS
* BENCH HOP OVERS - 20 REPS
* RENEGADE ROWS - 20 REPS
* SHOULDER PRESS SQUAT THRUSTS- 12 REPS
* BOX JUMP PULL-UPS - 20 REPS
* JUMP ROPES - 100 REPS
* LATERAL DELTOIDS RAISES - 12-16 REPS
* DECLINE ABS - 20 REPS
Would you like to join us? Tonight @ 5:30pm
Monday, April 2, 2012
Self Esteem Through Exercise
Building Self- Esteem :
The quest for increased self-esteem is an ongoing journey and one that can be a painful struggle for many people. Many of us are continually trying to make sense of our lives by searching for our unique place in the world. The more we work towards finding out who we are, the better we feel about ourselves, and the more we are able to grow and share with others.
What is Self - Esteem ?
The way in which we see ourselves, our perception of how we look, and feel as well as who we believe we are, forms our self-image. Our reactions to these real or perceived images make up our self-esteem.
Self-esteem is all about how much value we place upon ourselves, our lives, our skills, and our ability to function, cope, love, and be loved. It is about how much respect we have for ourselves and others. The process of gaining and maintaining self-esteem is continuous and can fluctuate day to day.
Self-Esteem through exercise:
There are many ways to enhance self-esteem through physical activity. The key is to understand that FITNESS and WELLNESS are lifelong processes, they represent continuums not endpoints.
The healthiest environment and mind-set encourages your individual fitness improvement rather than comparing yourself to others. Focusing and working on your PERSONAL improvement rather than comparing yourself to others will go a long way toward strengthening your self-esteem.
Choose activities that make you feel strong, successful, and encouraged!
Such as : Running or strength training. Activities that you can see yourself improve at ( becoming faster or stronger).
Educate yourself about the role exercise plays in your own wellness : physically, mentally, and emotionally. Know that the benefits of exercise go beyond weight loss.
* decreases depression
* increases feelings of empowerment, strength, and well-being
* improves sleep
* decreases feelings of anger
* increases endorphins
It is important to remember that we do have the ability to change ourselves, to redefine who we are - no matter what major trauma we have been through. When we acknowledge that we can take concrete steps to feel better about ourselves, we not only begin to increase our own self-esteem, but we also help to raise the self-esteem of those around us by giving them hope.
The quest for increased self-esteem is an ongoing journey and one that can be a painful struggle for many people. Many of us are continually trying to make sense of our lives by searching for our unique place in the world. The more we work towards finding out who we are, the better we feel about ourselves, and the more we are able to grow and share with others.
What is Self - Esteem ?
The way in which we see ourselves, our perception of how we look, and feel as well as who we believe we are, forms our self-image. Our reactions to these real or perceived images make up our self-esteem.
Self-esteem is all about how much value we place upon ourselves, our lives, our skills, and our ability to function, cope, love, and be loved. It is about how much respect we have for ourselves and others. The process of gaining and maintaining self-esteem is continuous and can fluctuate day to day.
Self-Esteem through exercise:
There are many ways to enhance self-esteem through physical activity. The key is to understand that FITNESS and WELLNESS are lifelong processes, they represent continuums not endpoints.
The healthiest environment and mind-set encourages your individual fitness improvement rather than comparing yourself to others. Focusing and working on your PERSONAL improvement rather than comparing yourself to others will go a long way toward strengthening your self-esteem.
Choose activities that make you feel strong, successful, and encouraged!
Such as : Running or strength training. Activities that you can see yourself improve at ( becoming faster or stronger).
Educate yourself about the role exercise plays in your own wellness : physically, mentally, and emotionally. Know that the benefits of exercise go beyond weight loss.
* decreases depression
* increases feelings of empowerment, strength, and well-being
* improves sleep
* decreases feelings of anger
* increases endorphins
It is important to remember that we do have the ability to change ourselves, to redefine who we are - no matter what major trauma we have been through. When we acknowledge that we can take concrete steps to feel better about ourselves, we not only begin to increase our own self-esteem, but we also help to raise the self-esteem of those around us by giving them hope.
Friday, March 23, 2012
No time to go to the gym? Short on time? Want to burn calories fast?
No time to go to the gym? Short on time? Want to burn some calories? Try this...... let me know how it goes for ya!
All you need is on set of dumbbells and your own body weight!
PUSH-UPS = 100
RENEGADE ROWS = 200
BODY WEIGHT SQUATS = 300
CRUNCHES = 400
Break it up into 5 sets if you would like- just get it done!
All you need is on set of dumbbells and your own body weight!
PUSH-UPS = 100
RENEGADE ROWS = 200
BODY WEIGHT SQUATS = 300
CRUNCHES = 400
Break it up into 5 sets if you would like- just get it done!
Tuesday, March 13, 2012
Healthy/ Low Calorie Desserts!
Just because you "eat clean" doesn't mean you have to suffer!
When in the mood for something sweet- try these two tasty, low calorie, low carb. desserts!
MILK SHAKE (without the fat!)
1 cup skim milk
3-6 ice cubes
1t vanilla extract
1t Splenda or Stevia
-mix in blender until ice cubes are crushed - drink up- for only 90 calories!
Ricotta Cheese Chocolate Mousse
1/2 cup fat free Ricotta Cheese
1t coco powder
1t Splenda or Stevia
mix together
top with 12 chocolate chip morsels and 1T slivered almonds
Yum! for only 200 calories
Wednesday, March 7, 2012
10 REASONS WHY WOMEN SHOULD LIFT WEIGHTS
The majority of women steer clear of the weight room when they start an exercise program. They head straight for the cardio machines when they enter the gym because they " don't want to get too big". If you want to loss body fat and change the shape of your body- let me give you 10 reasons to limit your cardio and pick up some dumbbells!
10 REASONS TO PUMP SOME IRON:
#1 INCREASE STRENGTH: Strength training makes every day activities easier ( lifting boxes, groceries, your toddler).
#2 LOSE FAT: Each pound of muscle you gain can burn up to 50 extra calories per day and you can gain nearly 2 pounds of muscle in just 2 months by weight training just 2 days per week. Better still, you can lose 3.5 pounds of fat at the same time.
#3 NO BULKING: Research has shown that women DO NOT typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will however, define and tone your muscles!
#4 HEALTHY BONES: Research shows that weight training can improve your bone density by as much as 13% in just 6 months. This becomes crucial as women age to minimize the risk of osteoporosis.
#5 IMPROVES PERFORMANCE: Hitting the weights on a regular basis can improve your overall performance in sport, your workout and decrease your risk of injury.
#6 KEEP YOURSELF HEALTHY: You already know that strength training builds stronger muscles, but did you know that it increases joint stability by strengthening ligaments and tendons? Well it does. And strong joints help prevent injury and eases the pain of osteoarthritis.
#7 STRENGTHENS YOUR HEART: Weight training can keep your heart healthy by increasing your HDL(good) cholesterol and lowering both your LDL (bad) cholesterol and blood pressure.
#8 WARDS OFF TYPE 2 DIABETES: Research has shown that regular weight training can improve glucose utilization ( the way the body processes sugar) in the body by 23 % in just 4 months. This may reduce the risk of type 2 diabetes.
#9 AGE IS IRRELEVANT!!!!!!! : It doesn't matter how old you are, strength training improvements are possible at any age! It is never too late to start!
#10 KEEPS YOU SMILING: Working out with weights has been shown to improve a woman's self-confidence and can reduces the symptoms of clinical depression.
LIFT WEIGHTS TO STAY HEALTHY!
COMMIT TO BE FIT!!!!
10 REASONS TO PUMP SOME IRON:
#1 INCREASE STRENGTH: Strength training makes every day activities easier ( lifting boxes, groceries, your toddler).
#2 LOSE FAT: Each pound of muscle you gain can burn up to 50 extra calories per day and you can gain nearly 2 pounds of muscle in just 2 months by weight training just 2 days per week. Better still, you can lose 3.5 pounds of fat at the same time.
#3 NO BULKING: Research has shown that women DO NOT typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will however, define and tone your muscles!
#4 HEALTHY BONES: Research shows that weight training can improve your bone density by as much as 13% in just 6 months. This becomes crucial as women age to minimize the risk of osteoporosis.
#5 IMPROVES PERFORMANCE: Hitting the weights on a regular basis can improve your overall performance in sport, your workout and decrease your risk of injury.
#6 KEEP YOURSELF HEALTHY: You already know that strength training builds stronger muscles, but did you know that it increases joint stability by strengthening ligaments and tendons? Well it does. And strong joints help prevent injury and eases the pain of osteoarthritis.
#7 STRENGTHENS YOUR HEART: Weight training can keep your heart healthy by increasing your HDL(good) cholesterol and lowering both your LDL (bad) cholesterol and blood pressure.
#8 WARDS OFF TYPE 2 DIABETES: Research has shown that regular weight training can improve glucose utilization ( the way the body processes sugar) in the body by 23 % in just 4 months. This may reduce the risk of type 2 diabetes.
#9 AGE IS IRRELEVANT!!!!!!! : It doesn't matter how old you are, strength training improvements are possible at any age! It is never too late to start!
#10 KEEPS YOU SMILING: Working out with weights has been shown to improve a woman's self-confidence and can reduces the symptoms of clinical depression.
LIFT WEIGHTS TO STAY HEALTHY!
COMMIT TO BE FIT!!!!
Tuesday, March 6, 2012
Does it Really matter DIET I decide to do?
The best way to decide which diet is best for you is to know what makes each diet effective. Diets work because we eat fewer calories than we burn in a day.
The key to fat loss is to get your insulin levels down. This is very important due to the fact that insulin helps your body to store fat! When your insulin levels are high , fat stays put! When insulin drops, fat begins to burn!
Eating carbs, whether it is a baked potato or a bowl full of jelly-beans, is what triggers insulin release and helps push fat into your cells. This is the primary reason low-carb diets are so effective ( they lower insulin). If you can keep your intake to 25-35 grams per day your insulin levels will stay low and stored body fat will be burned throughout the day.
Protein also helps boost metabolic rate. You should try to get 1/2 to 1 gram of protein per pound of body weight per day.
The goal in fat loss is to create a carb deficit. By working out daily you are burning through your carb stores and forcing your body to drop insulin levels and burn stored fat!
So , cut back on the carbs!
Most women need 2-4 servings per day to see fat loss
Most men- 4-6
1/2 cup = 1 serving of carbs: potatoes, rice, pasta, cereal, corn, peas
1 slice of bread = 1 serving
The key to fat loss is to get your insulin levels down. This is very important due to the fact that insulin helps your body to store fat! When your insulin levels are high , fat stays put! When insulin drops, fat begins to burn!
Eating carbs, whether it is a baked potato or a bowl full of jelly-beans, is what triggers insulin release and helps push fat into your cells. This is the primary reason low-carb diets are so effective ( they lower insulin). If you can keep your intake to 25-35 grams per day your insulin levels will stay low and stored body fat will be burned throughout the day.
Protein also helps boost metabolic rate. You should try to get 1/2 to 1 gram of protein per pound of body weight per day.
The goal in fat loss is to create a carb deficit. By working out daily you are burning through your carb stores and forcing your body to drop insulin levels and burn stored fat!
So , cut back on the carbs!
Most women need 2-4 servings per day to see fat loss
Most men- 4-6
1/2 cup = 1 serving of carbs: potatoes, rice, pasta, cereal, corn, peas
1 slice of bread = 1 serving
Wednesday, February 29, 2012
THE TEN COMMANDMENTS OF FAT LOSS
#1 NO FLOUR: Avoid anything made with white flour such as bread , breadcrumbs, crackers, baked goods, and white pasta.
#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.
#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.
#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.
#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.
#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!
#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!
#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some healthy, hunger surpressing, good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!
#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.
#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.
Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!
#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.
#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.
#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.
#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.
#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!
#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!
#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some healthy, hunger surpressing, good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!
#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.
#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.
Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!
Friday, February 24, 2012
Unhealthy Eating Habits
The Disorders:
RESTRICTION: severe limitation of food intake, starving, skipping or avoiding meals, daily use of appetite suppressants or fat burners to lose weight.
OVEREATING: eating more than your body needs to sustain your daily activities.
PURGING: use of over -the-counter drugs , laxatives ( diarrhea), emetics ( vomiting), diuretics ( lose of fluids) to "rid" the body of food.
EXCESSIVE EXERCISE
DELIBERATE DEHYDRATION
FAD DIETS: diet plans that cut food groups out and promise "quick fixes" without teaching you a nutrition plan you can live with.
RESTRICTION: severe limitation of food intake, starving, skipping or avoiding meals, daily use of appetite suppressants or fat burners to lose weight.
OVEREATING: eating more than your body needs to sustain your daily activities.
PURGING: use of over -the-counter drugs , laxatives ( diarrhea), emetics ( vomiting), diuretics ( lose of fluids) to "rid" the body of food.
EXCESSIVE EXERCISE
DELIBERATE DEHYDRATION
FAD DIETS: diet plans that cut food groups out and promise "quick fixes" without teaching you a nutrition plan you can live with.
Wednesday, February 15, 2012
How long do I have to workout to be "FIT"?
A recent study in the journal of Medicine & Science in Sports & Exercise found that short bouts of exercise can be just as effective in burning calories and improving health as getting it done all at once!
If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!
Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:
* 15min. treadmill walk or run - first thing in the morning - before breakfast
* 20 min. dumbbell workout on your lunch hour
* 15min. stationary bike before dinner
It all adds up! No excuses!
If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!
Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:
* 15min. treadmill walk or run - first thing in the morning - before breakfast
* 20 min. dumbbell workout on your lunch hour
* 15min. stationary bike before dinner
It all adds up! No excuses!
Sunday, January 29, 2012
You don't need expensive equipment to get a killer workout!
Here is the class we did at Personal Best on Thursday, January 26, 2012. It was a challenge, but FUN!!!!
* JUMP ROPE - FOR 1 MIN.
* PLANK JACKS -16- MT CLIMBERS 16
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* KETTLE BELL SWINGS - 30
* HOP TURNS - 20
COMPLETE THESE 2 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* WEIGHTED JACKS- 32
* FOOT BALL HIGH STEPPING- 32 - RIGHT INTO BURPES 10
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* ROLL-UPS INTO SQUAT -THRUST INTO A PUSH-UP - 10
* LEG RAISES - 20
COMPLETE THESE EXERCISES 5 TIMES THROUGH AS FAST AS YOU CAN!
GOOD LUCK! LET ME KNOW HOW IT WORKS FOR YA!
* JUMP ROPE - FOR 1 MIN.
* PLANK JACKS -16- MT CLIMBERS 16
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* KETTLE BELL SWINGS - 30
* HOP TURNS - 20
COMPLETE THESE 2 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* WEIGHTED JACKS- 32
* FOOT BALL HIGH STEPPING- 32 - RIGHT INTO BURPES 10
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* ROLL-UPS INTO SQUAT -THRUST INTO A PUSH-UP - 10
* LEG RAISES - 20
COMPLETE THESE EXERCISES 5 TIMES THROUGH AS FAST AS YOU CAN!
GOOD LUCK! LET ME KNOW HOW IT WORKS FOR YA!
Monday, January 23, 2012
Guidelines for Safe Weight Loss
* Do not allow your calorie intake to go below 1,200 calories per day (except under a doctors care)
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.
Diets do not work!
Healthy Lifestyle Habits do!
Make the Commitment!
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.
Diets do not work!
Healthy Lifestyle Habits do!
Make the Commitment!
Monday, January 16, 2012
Personal Best - Body Blast Workout -on Wednesday- 1-11-12
* LOW JACKS = 50
* RENEGADE ROWS = 20 - 4 TIMES EACH EXERCISE
* BURPES = 15
* LATERAL DELTOID RAISE = 16 - 4 TIMES EACH EXERCISE
* SPLIT SQUATS WITH DUMBBELL SHOULDER PRESS = 20
* PLANK JACKS (16) / MT. CLIMBERS (16) - 4 TIMES EACH EXERCISE
* STRAIGHT LEG SQUAT THRUST = 20
* POSTERIOR DELTOID RAISE = 20 - 4 TIMES EACH EXERCISE
ABS = MEDICINE BALL FULL BODY V-UPS = 20
= MEDICINE BALL CRISS CROSS = 20
= MEDICINE BALL HALF CRUCH TOSS- UP = 20 - 3 TIMES EACH EXERCISE
TRY IT AND SEE WHAT HAPPENS! LET ME KNOW HOW IT GOES!
* RENEGADE ROWS = 20 - 4 TIMES EACH EXERCISE
* BURPES = 15
* LATERAL DELTOID RAISE = 16 - 4 TIMES EACH EXERCISE
* SPLIT SQUATS WITH DUMBBELL SHOULDER PRESS = 20
* PLANK JACKS (16) / MT. CLIMBERS (16) - 4 TIMES EACH EXERCISE
* STRAIGHT LEG SQUAT THRUST = 20
* POSTERIOR DELTOID RAISE = 20 - 4 TIMES EACH EXERCISE
ABS = MEDICINE BALL FULL BODY V-UPS = 20
= MEDICINE BALL CRISS CROSS = 20
= MEDICINE BALL HALF CRUCH TOSS- UP = 20 - 3 TIMES EACH EXERCISE
TRY IT AND SEE WHAT HAPPENS! LET ME KNOW HOW IT GOES!
Thursday, January 5, 2012
What are your Fitness Goals for 2012?
We are 5 days into 2012.
Did you make any resolutions?
Did you promise yourself that this is the year you will lose weight, have more energy, look and feel fit?
How is it going so far?
You can be the fit, healthy person you want to be in 2012 and for the rest of your life if you really want it!
Do you?
No one can do it for you.
It's up to you.
You are the only one who can make that decision!
As with any fitness regimen, before you even begin, you need to visit your doctor to make sure you are in shape to start. Once you get the all clear, the first step toward success is setting goals- you can't get anywhere if you don't know where you're going or what you want! Be truthful with yourself about where you are starting from and how much time you need to give yourself to attain your goal.
It is important that you are mentally prepared for the hard work and lifestyle changes that lie ahead. Most people deal only with the diet and exercise parts of losing weight and getting fit. In my experience as a trainer , mental readiness is just as important for lasting success!
Ask yourself:
* Am I ready to get up off the couch and move my body for 20-30 minutes 5-6 days per week?
* Am I ready to pick up some weights and train at least 2-3 days per week?
* Am I ready to STOP SMOKING?
* Am I ready to STOP filling my body with sugar, caffeine, and processed foods?
* Am I ready to get 7-8 hours of sleep per night?
* Am I ready to TRY SOMETHING NEW and treat myself like I would my best friend?
You are the only one that can answer these questions.
Do you think your worth it?
I DO!
Let me know how you plan to take care of yourself this year. I would love to hear :)
Did you make any resolutions?
Did you promise yourself that this is the year you will lose weight, have more energy, look and feel fit?
How is it going so far?
You can be the fit, healthy person you want to be in 2012 and for the rest of your life if you really want it!
Do you?
No one can do it for you.
It's up to you.
You are the only one who can make that decision!
As with any fitness regimen, before you even begin, you need to visit your doctor to make sure you are in shape to start. Once you get the all clear, the first step toward success is setting goals- you can't get anywhere if you don't know where you're going or what you want! Be truthful with yourself about where you are starting from and how much time you need to give yourself to attain your goal.
It is important that you are mentally prepared for the hard work and lifestyle changes that lie ahead. Most people deal only with the diet and exercise parts of losing weight and getting fit. In my experience as a trainer , mental readiness is just as important for lasting success!
Ask yourself:
* Am I ready to get up off the couch and move my body for 20-30 minutes 5-6 days per week?
* Am I ready to pick up some weights and train at least 2-3 days per week?
* Am I ready to STOP SMOKING?
* Am I ready to STOP filling my body with sugar, caffeine, and processed foods?
* Am I ready to get 7-8 hours of sleep per night?
* Am I ready to TRY SOMETHING NEW and treat myself like I would my best friend?
You are the only one that can answer these questions.
Do you think your worth it?
I DO!
Let me know how you plan to take care of yourself this year. I would love to hear :)
Subscribe to:
Posts (Atom)