Sunday, August 11, 2013
A Mid Summer Night's Run
Friday, July 19, 2013
Limit Your Consumption of Sugar, Saturated Fat, & High Sodium
Consuming excess sugar and fat can lead to weight gain ( really!!!). According to the National Heart, Lung, and Blood Institute, sugar contains no nutritional value, but it does contain calories ( 16 calories per teaspoon) and these calories add up very quickly. Sugar is hidden in many of the foods we eat on a daily basis ( pasta sauce, bread, crackers, protein bars, etc.), so be sure to check all nutrition labels. Eating less processed foods (foods that come in bags and boxes) will also decrease the amount of sodium you consume and less salt will help your body maintain a healthy blood pressure level.
Tuesday, September 4, 2012
Every Day Foods - Go Clean!
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
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, 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?
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