Many people who are trying to lose weight are usually afraid to eat real meals. They believe that eating things like a tuna sandwich makes them fat and that eating things like rice cakes and carrots all-day, every-day is the safe way to go. WRONG! Self-created diets, and most other diets that limit things, commonly call for TOO FEW calories and TOO LIMITED of a selection of foods. Not good if you get bored easily! This turns into an ugly cycle of becoming too hungry, craving calorie-dense foods then finally blowing the diet regaining any lost weight (or more!).
If diets worked and/or were easy to stick with then everyone who ever went on one would be thin (and happy). But, that's not the case. Diets could pretty much change their title to "deprivation". Everyone likes to have what they want, when they want...but for long-term results that is not a good thing to strive for when talking about weight loss.
Typically, people who drop an excessive amount of weight in a short period of time tend to gain it back, plus more. Some even end up "trying to lose the same 10 pounds for 10 years"!
So how does one effectively lose weight, you ask? Although I am a Personal Trainer and condone fitness as being a big part of the picture, I am going to be 100% honest by telling you that maintaining a balanced lifestyle of healthy eating and daily activity is key with much emphasis placed on the healthy eating part.
But do not get confused, healthy eating is not just selecting the wheat bread over white, lean chicken breast over steak or the non-fat milk over whole. No matter what type of food or drink you ingest you still have to use PORTION CONTROL! Eating 2,000 calories daily of quinoa, whole grain pasta, veggies, fruit, chicken, etc. is still 2,000 calories! This is going to lead to weight-gain no matter how healthy the choices are if you should be striving for something less, say, 1,500 calories.
I have personally and professionally found that PORTION CONTROL in the sense of portioning out several (5-6) meals throughout the day consisting of roughly 200-300 calories +/- (depending on physical activity needs) is the way to go. By first selecting those healthier options such as quinoa, whole grains, veggies, fruit, low-/non-fat dairy, lean meats, beans, etc. you then use these types of foods/ingredients in several small meals throughout the day as previously mentioned. This will keep you satisfied, full and best of all it will keep your metabolism revving all day.
One way that I have personally modified the above suggestion is that I front-loaded my small meals. Meaning, I made my earlier meals a bit more calorie dense and the meals I had later in the day had less calories. Since food is really supposed to be FOR ENERGY (not always luxury) I made sure that I was well-fueled earlier in the day but still had some calories reserved for later so I didn't get ravenous and give into eating anything laying around.
You can see that my suggestion is really just a modification of your lifestyle. I am not telling you exactly what to eat. You can eat what you already do, but maybe cut back a bit and substitute things here and there. If you always eat pizza and think you cannot stop then don't! Instead of 2 slices eat 1 and have a salad with a vinegar/olive oil-based dressing.
Simple changes lead to a better and healthier lifestyle!!
Best of Health,
Amanda
www.healthyathomept.com
I constantly search for the most effective exercises AND super-easy ways to make nutritious and tasty meals. Follow me to learn how I stay fit and healthy despite being a wife, entrepreneur, full-time student and mother of a very active family! Showing yourself some love by staying fit and healthy leads to a happier life...FOR ALL! ;)
Monday, December 31, 2012
Saturday, December 29, 2012
My Personal Workout Routine
I am a woman of habit in most aspects of my life. I like to keep a routine so that I can feel like I have some control of what happens and when. I wake up about the same time every morning, prepare my sons breakfast then mine, head to the gym by a certain time, etc. I do this because I have other responsibilities that have to occur at certain times later in the day. If I do not schedule my mornings out and follow them then I potentially will not get a workout in which, I know, will lead to me feeling frazzled and fatigued!
Although my schedule is planned out so that each morning is like ground-hog day, my WORKOUT schedule is nothing of the sort!
I mix up my session so much that I rarely do the same thing twice in a row. This works great for someone trying to lose or maintain weight, wants to keep their metabolism revved, or someone who just needs continuous challenge and something to keep them interested. I get bored easily so I just cannot do the same 'ol thing day in and day out!
Everyone is different and has their own thing that works for them. Right now, this is what works for me. I was a "cardio queen" before and did 1+ hours of cardio each day!!! Terrible idea! That was quite some time ago...I learned a couple years ago how bad of an idea that was for me but it was a damn hard routine to break! I love that I have relaxed on cardio (I still tear it up on cardio days) because I have opened up time and energy to bring weight training into my gym time which is beyond AMAZING!
To ensure I am hitting each muscle group, getting a sufficient amount of cardio (but not too much), I break out what I am going to do by the day of the week (see below).
WEEK 1
Mon- Cardio, Abs, and assisted Pull-ups
Tues- Upper body
Wed- Cardio, Abs, and assisted Pull-ups
Thurs- Lower body
Fri- Cardio, Abs, and assisted Pull-ups
Sat- Upper body
Sun- Off or Yoga
Since I did Upper/Lower/Upper on Tues/Thurs/Sat on WEEK 1 I will switch that to Lower/Upper/Lower the next and so forth...
After breaking my week up like you see above, I go in the gym with a starting plan and go from there! Fortunately, I know the equipment in the gym, I know what works which muscles, I know how to superset, I know how to keep my heart-rate up, I know how to be efficient by using every single minute I have, I know how to adapt exercises to meet what I want and need and I know how to modify exercises if equipment and space are limited. Because of all that going into the gym without a printed out plan works great for me, but I wouldn't suggest it for everyone!
10 x 36" Box Jumps
20 x Push-Ups w/Feet on Stability Ball
20 x Tri-cep Dips on Bench w/Feet on Stability Ball
~Complete 3 times
Kettle-bell Swing
Lat Raises
Hammer-curl to Arnold Press
~ Complete 3 times
Medicine Ball Slam
Decline Chest Presses
Single-Arm Row
~Complete 3 times
Diamond Push-ups
Chest Flys on Stability Ball
Tri-cep kickbacks
~Complete 3 times
Finish the hour off with a 15-minute 10% incline walk
The weight you use and rep count will be determined off of your current fitness level. I didn't go any heavier than 35 lbs on some of the exercises but for someone who has never picked up weights or someone who has minimal experience I would suggest starting way lower to first get a grasp on proper form.
Try out this routine for yourself, adapt it to meet your needs, or just use this post as motivation to do something! Whatever action you take is likely going to burn more calories and build more muscle than continuing to sit here at your computer and read more posts!
In Good Health,
Amanda
www.healthyathomept.com
Although my schedule is planned out so that each morning is like ground-hog day, my WORKOUT schedule is nothing of the sort!
I mix up my session so much that I rarely do the same thing twice in a row. This works great for someone trying to lose or maintain weight, wants to keep their metabolism revved, or someone who just needs continuous challenge and something to keep them interested. I get bored easily so I just cannot do the same 'ol thing day in and day out!
Everyone is different and has their own thing that works for them. Right now, this is what works for me. I was a "cardio queen" before and did 1+ hours of cardio each day!!! Terrible idea! That was quite some time ago...I learned a couple years ago how bad of an idea that was for me but it was a damn hard routine to break! I love that I have relaxed on cardio (I still tear it up on cardio days) because I have opened up time and energy to bring weight training into my gym time which is beyond AMAZING!
To ensure I am hitting each muscle group, getting a sufficient amount of cardio (but not too much), I break out what I am going to do by the day of the week (see below).
WEEK 1
Mon- Cardio, Abs, and assisted Pull-ups
Tues- Upper body
Wed- Cardio, Abs, and assisted Pull-ups
Thurs- Lower body
Fri- Cardio, Abs, and assisted Pull-ups
Sat- Upper body
Sun- Off or Yoga
Since I did Upper/Lower/Upper on Tues/Thurs/Sat on WEEK 1 I will switch that to Lower/Upper/Lower the next and so forth...
After breaking my week up like you see above, I go in the gym with a starting plan and go from there! Fortunately, I know the equipment in the gym, I know what works which muscles, I know how to superset, I know how to keep my heart-rate up, I know how to be efficient by using every single minute I have, I know how to adapt exercises to meet what I want and need and I know how to modify exercises if equipment and space are limited. Because of all that going into the gym without a printed out plan works great for me, but I wouldn't suggest it for everyone!
TODAY
It was an "Upper Body" day for me. On Saturdays I usually keep my workout at home in my basement gym and because of the snow TODAY WAS ONE OF THOSE DAYS! Here's what today's session consisted of:10 x 36" Box Jumps
20 x Push-Ups w/Feet on Stability Ball
20 x Tri-cep Dips on Bench w/Feet on Stability Ball
~Complete 3 times
Kettle-bell Swing
Lat Raises
Hammer-curl to Arnold Press
~ Complete 3 times
Medicine Ball Slam
Decline Chest Presses
Single-Arm Row
~Complete 3 times
Diamond Push-ups
Chest Flys on Stability Ball
Tri-cep kickbacks
~Complete 3 times
Finish the hour off with a 15-minute 10% incline walk
The weight you use and rep count will be determined off of your current fitness level. I didn't go any heavier than 35 lbs on some of the exercises but for someone who has never picked up weights or someone who has minimal experience I would suggest starting way lower to first get a grasp on proper form.
Try out this routine for yourself, adapt it to meet your needs, or just use this post as motivation to do something! Whatever action you take is likely going to burn more calories and build more muscle than continuing to sit here at your computer and read more posts!
In Good Health,
Amanda
www.healthyathomept.com
Monday, December 24, 2012
Guilt-Free Meatballs
When I make something for breakfast, lunch, dinner or whenever there is a hungry belly in my home I usually just whip something together by knowing what flavors taste yummy together. It's not often that I make something and write the recipe down so that I can make sure that the next time I make the dish it comes out exactly the same...except for these meatballs that I whipped up the other day!
INGREDIENTS:
1. 1 package of 99% Fat-Free Ground Chicken Breast (don't worry, they won't be dry and tasteless!)
2. 2 Sweet Turkey Sausage Links. Remove meat from casings
3. 1/2 - 3/4 cups Homemade Breadcrumbs (recipe below)
4. 2 eggs whites
5. 1 slice of bread ripped up soaked in about 1 tbsp skim milk
6. 1 tbsp dried italian seasoning (rosemary, oregano, basil, parsley)
7. 1/2 tsp salt
8. 1/2 tsp pepper
9. 1 tbsp olive oil
10. 1 tsp water
Homemade Breadcrumbs:
In a blender, place 3/4 cup 1-minute oatmeal, 1/4 cup flaxseed meal, 1/4 cup wheat germ and about 10 or so crackers (i.e. Ritz wheat crackers, Triscuits...whatever you have or want). Blend on a high setting until everything is combined and a fine consistency.
*This makes more breadcrumbs than the recipe calls for so that you can put the rest in the fridge for when you make these meatballs again!
HOW TO:
- Mix ingredients 6-10 together and place in microwave for about 15 seconds. Set aside.
- Mix bread, ground chicken and sausage together until almost fully combined.
- In a small, separate bowl slightly beat egg whites together with a fork and pour over meat.
- Add breadcrumbs to mixture.
- Once cooled, pour oil, water and seasoning mixture over breadcrumbs.
- Mix everything together until well combined.
- Roll ping-pong sized balls, place on cookie sheet, and bake at 350 for about 25 minutes (or until meat thermometer reads 165).
Here is Santa posing with the Guilt-Free Meatballs served with Whole Grain Rigatoni.
INGREDIENTS:
1. 1 package of 99% Fat-Free Ground Chicken Breast (don't worry, they won't be dry and tasteless!)
2. 2 Sweet Turkey Sausage Links. Remove meat from casings
3. 1/2 - 3/4 cups Homemade Breadcrumbs (recipe below)
4. 2 eggs whites
5. 1 slice of bread ripped up soaked in about 1 tbsp skim milk
6. 1 tbsp dried italian seasoning (rosemary, oregano, basil, parsley)
7. 1/2 tsp salt
8. 1/2 tsp pepper
9. 1 tbsp olive oil
10. 1 tsp water
Homemade Breadcrumbs:
In a blender, place 3/4 cup 1-minute oatmeal, 1/4 cup flaxseed meal, 1/4 cup wheat germ and about 10 or so crackers (i.e. Ritz wheat crackers, Triscuits...whatever you have or want). Blend on a high setting until everything is combined and a fine consistency.
*This makes more breadcrumbs than the recipe calls for so that you can put the rest in the fridge for when you make these meatballs again!
HOW TO:
- Mix ingredients 6-10 together and place in microwave for about 15 seconds. Set aside.
- Mix bread, ground chicken and sausage together until almost fully combined.
- In a small, separate bowl slightly beat egg whites together with a fork and pour over meat.
- Add breadcrumbs to mixture.
- Once cooled, pour oil, water and seasoning mixture over breadcrumbs.
- Mix everything together until well combined.
- Roll ping-pong sized balls, place on cookie sheet, and bake at 350 for about 25 minutes (or until meat thermometer reads 165).
Here is Santa posing with the Guilt-Free Meatballs served with Whole Grain Rigatoni.
Tuesday, December 18, 2012
Fit From The Inside
Aside from thinking in terms of calories in/calories out (that's the weight-loss mindset) there are many other reasons why people should really be cognizant of what they eat. I am NOT saying to cut out sweets and other foods that are commonly craved. What I AM saying is to try to change your current diet to a more clean and natural version. I'm not saying go eat cake, but here's a for instance to back me up...
You could go buy a box of cake, mix it as suggested on the box and then top it with the prepared cake icing (most brands of the icing is usually loaded with 2g TRANS FAT Per Serving!!!)
OR, there's two other options that make this recipe healthier and cleaner.
1. If you're short on time and NEED cake ASAP (sometimes there's cravings that won't go away unless they're indulged a little bit!) you could go the boxed-cake route and use egg whites instead of whole eggs and apple sauce instead of oil. But you have to completely get rid of that container icing! Whisk together about 2 cups powdered sugar, 1/2-1 tsp natural vanilla extract and about 1-2 Tbsp of skim milk until it's at the consistency you desire. NOTE: measurements aren't exact...you can manipulate this anyway you wish and can use different flavors of extract.
2. The second option uses the same icing (you HAVE to get rid of the container kind!) but here you will make your cake recipe from scratch. THIS IS THE BEST OPTION BECAUSE YOU HAVE CONTROL OF EXACTLY WHAT GOES IN IT!!!
INGREDIENTS:
1 cup shredded coconut (unsweetened)
1 cup unbleached all-purpose flour
¾ cup unsalted butter, softened
1 ¼ cups superfine or granulated sugar
1 ½ tsp. baking powder
¾ tsp. salt
2 tsp. vanilla extract
5 large egg whites
2 cups whole wheat pastry flour
1 cup plain yogurt (you can use Greek yogurt for more protein but you will have to thin it a bit with water because it's much thicker)
DIRECTIONS:
- Choose either two 9-inch round pans, one 9×13 pan, or 24 cupcakes. Grease pans with butter and flour them thoroughly, or line with parchment paper.
- Throw the coconut and all-purpose flour in a food processor until the pieces are quite small; about 30-60 seconds. (Or you can use 2 cups of coconut flour but that's kind of expensive). Set aside.
- Cream butter, baking powder, sugar, salt and vanilla in a large mixing bowl until fluffy.
- Add the egg whites to the butter mixture one at a time, beating well after each one.
- Stir 2/3 cup of the whole wheat pastry flour into the batter, then a ½ cup yogurt, then 2/3 cup more flour, ½ cup yogurt, and the final 2/3 cup flour, mixing well between each addition. Scrape the sides and bottom of the bowl as well between each ingredient.
- Add the coconut and flour mixture all at once, stirring until the batter is evenly mixed.
- Pour into your prepared pans and bake in a preheated oven at 350F.
- Cool for 15 minutes, remove from pan and place on cooling rack. Cool completely before frosting.
This is just one example of how you can make a change to a better, healthier and cleaner option WITHOUT having to completely omit something you love from your life! For some people, cake makes everything better (honestly, someone told me that before)... So go ahead and eat your CLEANED UP CAKE and try to make small changes like this with the rest of your recipes! There's nothing more effective to getting fit on the outside than starting with what goes inside. ;)
You could go buy a box of cake, mix it as suggested on the box and then top it with the prepared cake icing (most brands of the icing is usually loaded with 2g TRANS FAT Per Serving!!!)
OR, there's two other options that make this recipe healthier and cleaner.
1. If you're short on time and NEED cake ASAP (sometimes there's cravings that won't go away unless they're indulged a little bit!) you could go the boxed-cake route and use egg whites instead of whole eggs and apple sauce instead of oil. But you have to completely get rid of that container icing! Whisk together about 2 cups powdered sugar, 1/2-1 tsp natural vanilla extract and about 1-2 Tbsp of skim milk until it's at the consistency you desire. NOTE: measurements aren't exact...you can manipulate this anyway you wish and can use different flavors of extract.
2. The second option uses the same icing (you HAVE to get rid of the container kind!) but here you will make your cake recipe from scratch. THIS IS THE BEST OPTION BECAUSE YOU HAVE CONTROL OF EXACTLY WHAT GOES IN IT!!!
INGREDIENTS:
1 cup shredded coconut (unsweetened)
1 cup unbleached all-purpose flour
¾ cup unsalted butter, softened
1 ¼ cups superfine or granulated sugar
1 ½ tsp. baking powder
¾ tsp. salt
2 tsp. vanilla extract
5 large egg whites
2 cups whole wheat pastry flour
1 cup plain yogurt (you can use Greek yogurt for more protein but you will have to thin it a bit with water because it's much thicker)
DIRECTIONS:
- Choose either two 9-inch round pans, one 9×13 pan, or 24 cupcakes. Grease pans with butter and flour them thoroughly, or line with parchment paper.
- Throw the coconut and all-purpose flour in a food processor until the pieces are quite small; about 30-60 seconds. (Or you can use 2 cups of coconut flour but that's kind of expensive). Set aside.
- Cream butter, baking powder, sugar, salt and vanilla in a large mixing bowl until fluffy.
- Add the egg whites to the butter mixture one at a time, beating well after each one.
- Stir 2/3 cup of the whole wheat pastry flour into the batter, then a ½ cup yogurt, then 2/3 cup more flour, ½ cup yogurt, and the final 2/3 cup flour, mixing well between each addition. Scrape the sides and bottom of the bowl as well between each ingredient.
- Add the coconut and flour mixture all at once, stirring until the batter is evenly mixed.
- Pour into your prepared pans and bake in a preheated oven at 350F.
- 9-inch rounds or cupcakes: 21-23 minutes
- 9×13 pan: 30-33 minutes
- Cool for 15 minutes, remove from pan and place on cooling rack. Cool completely before frosting.
This is just one example of how you can make a change to a better, healthier and cleaner option WITHOUT having to completely omit something you love from your life! For some people, cake makes everything better (honestly, someone told me that before)... So go ahead and eat your CLEANED UP CAKE and try to make small changes like this with the rest of your recipes! There's nothing more effective to getting fit on the outside than starting with what goes inside. ;)
Saturday, December 15, 2012
A Little INDEPENDENCE Can Lead To A Lot Of CONFIDENCE
I wrote this post up a few days ago while I was on my way back home to NJ from Cali. I flew out of Santa Barbara, CA 1 1/2 hours to Phoenix, AZ to experience a 1 1/2 hour delay. The delay followed by another 5 hour flight to Newark, NJ gave me A LOT of thinking and writing time! It also offered much time for things to go wrong.
The delay wasn't too bad and the screaming kid directly behind me was understandable (and more frustrating for the poor mother traveling alone with her). But once the extreme turbulence hit (and scared the shit out of me) it went downhill! Once that calmed down the flight attendant took my drink order and retrieved my HOT TEA...do you see where I am going with this? Not even 1 minute after getting my drink, and only after taking 1 sip, I spilled the steaming hot tea all over my legs!!!
Holy shit did that hurt!? I had to get a bag of ice and go sit in the bathroom because my legs were red, blotchy and burning! But let me back up a bit so I can tie my story to the point of my post.
My husband and I were traveling together but did not get seated next to each other because our booking got jacked up.
Back to my story...
As soon as I burnt myself I immediately looked for my hubby for help (and for someone to whine to). He was in his own little world with his headphones on watching a movie and facing away from the chaos. I took care of myself and survived my traumatic and humiliating experience (despite the flight attendant suggesting she give me a blanket to wrap around myself as I pulled my pants down to put ice directly on my legs...BTW, I OPTED AGAINST HER SUGGESTION!)
All of this made me realize that I had, at some point in the last couple of years, given up too much of my independence. As soon as something went wrong I looked for someone else to fix it and make it better. I didn't like that feeling. I love knowing my hubby will be there for real life challenges but I did not like letting myself feel like I needed him (or anyone) to take care of my petty problems.
I'm a big girl and can handle myself. Keeping your independence in life can greatly attribute to having confidence in life...and in the gym. That little incident put me back on track and I have realized since then that I have toughened-up my workouts a bit. Make sure you always keep your big girl pants on so you can handle things that go wrong without having to always have someone to lean on.
The delay wasn't too bad and the screaming kid directly behind me was understandable (and more frustrating for the poor mother traveling alone with her). But once the extreme turbulence hit (and scared the shit out of me) it went downhill! Once that calmed down the flight attendant took my drink order and retrieved my HOT TEA...do you see where I am going with this? Not even 1 minute after getting my drink, and only after taking 1 sip, I spilled the steaming hot tea all over my legs!!!
Holy shit did that hurt!? I had to get a bag of ice and go sit in the bathroom because my legs were red, blotchy and burning! But let me back up a bit so I can tie my story to the point of my post.
My husband and I were traveling together but did not get seated next to each other because our booking got jacked up.
Back to my story...
As soon as I burnt myself I immediately looked for my hubby for help (and for someone to whine to). He was in his own little world with his headphones on watching a movie and facing away from the chaos. I took care of myself and survived my traumatic and humiliating experience (despite the flight attendant suggesting she give me a blanket to wrap around myself as I pulled my pants down to put ice directly on my legs...BTW, I OPTED AGAINST HER SUGGESTION!)
All of this made me realize that I had, at some point in the last couple of years, given up too much of my independence. As soon as something went wrong I looked for someone else to fix it and make it better. I didn't like that feeling. I love knowing my hubby will be there for real life challenges but I did not like letting myself feel like I needed him (or anyone) to take care of my petty problems.
I'm a big girl and can handle myself. Keeping your independence in life can greatly attribute to having confidence in life...and in the gym. That little incident put me back on track and I have realized since then that I have toughened-up my workouts a bit. Make sure you always keep your big girl pants on so you can handle things that go wrong without having to always have someone to lean on.
Friday, December 14, 2012
Had A SICK Friday Workout Following A Memorable Legs Session...
In the spring, summer and even early-fall I found myself stepping outside my comfort zone (i.e. treadmill) and taking my cardio sessions outside. Now that's it's mid-December it's just not quite as easy to put myself through it because I cannot stand the cold. The weather wasn't too bad so I took a short jog outside yesterday afternoon because my legs were feeling a bit stiff after my morning legs session. Today, however, I kept it inside for my cardio. I don't do 40 degrees or below!
Despite still feeling the intense leg workout I put myself through yesterday I had an equally tough cardio/abs session today.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Weighted walking lunges (forward and back)
Weighted side-squats
Single-leg bridge on BOSU ball
Stability stands on (flat side of) BOSU ball
Hamstring curls on stability ball
180 degree squat jumps
Donkey calf raises *
Abductors *
Adductors *
*Performed active rest of quick squats, quick plie squats w/raised heels, jump lunges*
(NOTE: I color-coded supersets)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1. Run 1 mile (7.5 speed), stop TREADMILL and drop to floor
2. 30 sec Plank, 30 sec Left-Side Plank, 30 sec Right-Side Plank
3. Perform steps 1 & 2 five times until you reach 5 miles (if you can't do that distance than feel free to adjust accordingly...if you can only do 2 miles, for instance, run 1/2 mile, do the planks than repeat until you complete 2 miles)
Followed my run with 15 minutes on the STEPPER (level 12)
After your cardio, finish your workout off with some abs work
a. Crunches on stability ball
b. Oblique crunches on stability ball
c. Plank with stability ball pull-ins (put ball under feet and pull your knees towards your chest)
Superset a-c, rep to failure switching up speed (slow and fast), complete 3 sets.
d. Hanging leg lifts
e. Weighted standing side-crunches (hold a weight in your right hand, bend to the right, come to upright position. switch sides after finishing reps)
f. Reverse crunches
Superset d-f, rep to failure switching up speed (slow and fast), 3 sets.
After my workout I picked my son up from the daycare room, went home and got ready for my day of training clients and raising an amazing little boy!
Despite still feeling the intense leg workout I put myself through yesterday I had an equally tough cardio/abs session today.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
YESTERDAY---LEGS
Weighted side-squats
Single-leg bridge on BOSU ball
Stability stands on (flat side of) BOSU ball
Hamstring curls on stability ball
180 degree squat jumps
Donkey calf raises *
Abductors *
Adductors *
*Performed active rest of quick squats, quick plie squats w/raised heels, jump lunges*
(NOTE: I color-coded supersets)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
TODAY---CARDIO
2. 30 sec Plank, 30 sec Left-Side Plank, 30 sec Right-Side Plank
3. Perform steps 1 & 2 five times until you reach 5 miles (if you can't do that distance than feel free to adjust accordingly...if you can only do 2 miles, for instance, run 1/2 mile, do the planks than repeat until you complete 2 miles)
Followed my run with 15 minutes on the STEPPER (level 12)
After your cardio, finish your workout off with some abs work
a. Crunches on stability ball
b. Oblique crunches on stability ball
c. Plank with stability ball pull-ins (put ball under feet and pull your knees towards your chest)
Superset a-c, rep to failure switching up speed (slow and fast), complete 3 sets.
d. Hanging leg lifts
e. Weighted standing side-crunches (hold a weight in your right hand, bend to the right, come to upright position. switch sides after finishing reps)
f. Reverse crunches
Superset d-f, rep to failure switching up speed (slow and fast), 3 sets.
After my workout I picked my son up from the daycare room, went home and got ready for my day of training clients and raising an amazing little boy!
Thursday, December 6, 2012
Quick, Easy and Nutrient-Packed Meal!
Last night I made a quick and delicious meal that even my husband loved! He always tells me that he likes everything I make, but I'm no fool...I know that can't be true because I have had my share of epic fails in the kitchen! Some things turned out so bad that I took one bite and threw it away before anyone else could experience how bad it was!
But, last night was different because he kept telling me it was delicious and I could sense the sincerity in his voice and expressions. :) Plus, I'm pretty sure he was guilty of eating un-healthy during the day and he was relieved I made a nutritious meal.
Yesterday's dinner was actually made over the course of 24 hours. I made a chickpea salad, grilled chicken and a rice/quinoa pilaf that serves about 3-4 people depending on appetite!
Ingredients:
1 can of chickpeas
1/2 cucumber
2 carrots
1/4 Edamame
1/2 red onion
Extra Virgin Olive Oil
1/4 tsp Balsamic Vinegar
Salt and Pepper
2 Chicken Breasts
1 Bottle of Italian Dressing or Marinade
Quinoa/Rice
Garlic
Chicken Broth
1/4 cup raisins
1/4 cup chopped walnuts
Here's why it was quick, yet, took 24 hours...
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chickpea Salad
Pour one can of chickpeas in a colander, rinse, and leave it there in the sink.
Small dice 2 peeled carrots. Put them in a bowl with about 5 tbsp water. Add about 1/4 cup frozen edamame. Throw it in the microwave for about 60-90 seconds, pour it over the chickpeas in the same colander and let it cool.
Small dice about 1/2 of one red onion, place in a bowl (tip: use the same one you microwaved the veggies in).
Small dice about 1/2 of one cucumber, add to onions in bowl.
Once the hot veggies cool slightly (doesn't have to be completely), combine everything. Add about 1 tbsp (or more if desired) of extra virgin olive oil, 1 tsp balsamic vinegar, and salt and pepper to taste. Mix it all up until well combined. Cover and put in the fridge. SERVE IT THE NEXT DAY.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Quick Grilled Chicken
I took 2 chicken breasts and cut them in about 1/2-inch slices (cross-ways, not long-ways...that's technical terms!).
Throw all pieces in a zip top bag. Pour an Italian dressing/marinade over and make sure each piece is swimming in the marinade. I used a low-fat version which also cut back on the calories and sugar.
Place bag of chicken in the fridge to marinate OVERNIGHT.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The day of EATING this meal you have minimal work to do (the prep the night before was pretty easy too!) Here's what you have left to do:
Either buy a blend of quinoa and rice so that they can cook together OR make a serving of quinoa and a serving of rice then combine. I didn't have a blended one so I made them separate.
Cook the quinoa according to the directions but use fat-free, low-sodium chicken broth instead of water. When done, pour in a bowl. Using the same pot, pour 1 tsp extra virgin olive oil and heat up. As the pan is heating, slice 1 clove of garlic. Add to pot and then pour in the rice and chicken broth (instead of water) and cook according to package. When the rice and quinoa are done cooking mix them together in the same bowl, add 1/4 cup raisins, about 1/8-1/4 cup of chopped walnuts and a little more salt and pepper (if desired).
*Note, if you have a quinoa/rice blend then follow the rice directions (ie heat the oil, add garlic, etc.)*
Now, all you have left is to cook the chicken. This will take very little time because you sliced the pieces so thin. Heat up a large pan or flat-top grill pan, lightly spray with cooking spray. Make sure it's hot enough that you will hear a sizzle sound as soon as you put your chicken on it. This will give a yummy caramelization and even more flavor! After about 3 minutes (or if you sense sooner) flip and cook the other side for another 3 minutes. Make sure chicken is completely cooked through before eating.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
But, last night was different because he kept telling me it was delicious and I could sense the sincerity in his voice and expressions. :) Plus, I'm pretty sure he was guilty of eating un-healthy during the day and he was relieved I made a nutritious meal.
Yesterday's dinner was actually made over the course of 24 hours. I made a chickpea salad, grilled chicken and a rice/quinoa pilaf that serves about 3-4 people depending on appetite!
Ingredients:
1 can of chickpeas
1/2 cucumber
2 carrots
1/4 Edamame
1/2 red onion
Extra Virgin Olive Oil
1/4 tsp Balsamic Vinegar
Salt and Pepper
2 Chicken Breasts
1 Bottle of Italian Dressing or Marinade
Quinoa/Rice
Garlic
Chicken Broth
1/4 cup raisins
1/4 cup chopped walnuts
Here's why it was quick, yet, took 24 hours...
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chickpea Salad
Pour one can of chickpeas in a colander, rinse, and leave it there in the sink.
Small dice 2 peeled carrots. Put them in a bowl with about 5 tbsp water. Add about 1/4 cup frozen edamame. Throw it in the microwave for about 60-90 seconds, pour it over the chickpeas in the same colander and let it cool.
Small dice about 1/2 of one red onion, place in a bowl (tip: use the same one you microwaved the veggies in).
Small dice about 1/2 of one cucumber, add to onions in bowl.
Once the hot veggies cool slightly (doesn't have to be completely), combine everything. Add about 1 tbsp (or more if desired) of extra virgin olive oil, 1 tsp balsamic vinegar, and salt and pepper to taste. Mix it all up until well combined. Cover and put in the fridge. SERVE IT THE NEXT DAY.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Quick Grilled Chicken
I took 2 chicken breasts and cut them in about 1/2-inch slices (cross-ways, not long-ways...that's technical terms!).
Throw all pieces in a zip top bag. Pour an Italian dressing/marinade over and make sure each piece is swimming in the marinade. I used a low-fat version which also cut back on the calories and sugar.
Place bag of chicken in the fridge to marinate OVERNIGHT.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The day of EATING this meal you have minimal work to do (the prep the night before was pretty easy too!) Here's what you have left to do:
Either buy a blend of quinoa and rice so that they can cook together OR make a serving of quinoa and a serving of rice then combine. I didn't have a blended one so I made them separate.
Cook the quinoa according to the directions but use fat-free, low-sodium chicken broth instead of water. When done, pour in a bowl. Using the same pot, pour 1 tsp extra virgin olive oil and heat up. As the pan is heating, slice 1 clove of garlic. Add to pot and then pour in the rice and chicken broth (instead of water) and cook according to package. When the rice and quinoa are done cooking mix them together in the same bowl, add 1/4 cup raisins, about 1/8-1/4 cup of chopped walnuts and a little more salt and pepper (if desired).
*Note, if you have a quinoa/rice blend then follow the rice directions (ie heat the oil, add garlic, etc.)*
Now, all you have left is to cook the chicken. This will take very little time because you sliced the pieces so thin. Heat up a large pan or flat-top grill pan, lightly spray with cooking spray. Make sure it's hot enough that you will hear a sizzle sound as soon as you put your chicken on it. This will give a yummy caramelization and even more flavor! After about 3 minutes (or if you sense sooner) flip and cook the other side for another 3 minutes. Make sure chicken is completely cooked through before eating.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
NOW SERVE IT UP! PLACE A MOUND OF RICE ON YOUR PLATE, TOP WITH THE CHICKEN AND MAKE A LITTLE MOAT OF CHICKPEA SALAD AROUND THE RICE!
ENJOY!
Monday, November 26, 2012
The Benefits of Hot Yoga
Wow, it has been a while since I wrote my last blog post! So sorry about that! Sometimes I get so involved in the things that I have going on in my life that something gets left behind...I don't spread my attention evenly enough and I lose track of some things on my plate.
Aside from not putting the effort in towards some of the things I love doing, I was feeling a little "off" lately. Especially in my workouts. A couple days ago my husband said to me that I have to do something about my stress and suggested going to yoga (I had mentioned in the past that I wanted to start going...but for some reason never did).
After hearing that I was losing my hair because of stress I looked up the nearest Bikram Yoga classes in my area! The schedule they offer makes it impossible not to go! There are classes all throughout the day and even on Saturdays and Sundays. Good stuff!
Last night was my first time going (I went once or twice in the past when I lived somewhere else but that was many years ago). When I walked in the room I thought to myself "wow, I'm not sure if I'm going to make it through" at first but after about 20 minutes of breathing exercises and the initial couple poses I felt great. To the touch, my skin was warmed as soon as I walked in the room because it's about 105 degrees in there but I had to warm my muscles up.
Let me back up a little to why I chose a version of hot yoga over regular yoga. I have gone to many different yoga classes trying to find one that was not only a physical challenge but also one that could truly calm my mind and make me focus only on what I was doing at the present moment. None of the regular yoga classes could ever give me this so I stopped going. I figured going into a hot and humid room for 90 minutes could do just that...and I was right!
When I was in class last night my mind was there with me the entire time. I didn't think about any schoolwork I had to get done, laundry that had to be folded, what I was going to cook for dinner the minute I walked in the house when I got home, etc. All of these things came back to my mind when I walked in my door, but from the time I went through all of my poses and breathing exercises and during my drive home I was completely relaxed and care-free. I even managed to figure out how to get to bed at a reasonable hour and I woke up relaxed and ready to take on my Monday!
If you click on the embedded hyperlink above (Bikram Yoga) you'll read about what it is and get a bunch more helpful information.
Aside from not putting the effort in towards some of the things I love doing, I was feeling a little "off" lately. Especially in my workouts. A couple days ago my husband said to me that I have to do something about my stress and suggested going to yoga (I had mentioned in the past that I wanted to start going...but for some reason never did).
After hearing that I was losing my hair because of stress I looked up the nearest Bikram Yoga classes in my area! The schedule they offer makes it impossible not to go! There are classes all throughout the day and even on Saturdays and Sundays. Good stuff!
Last night was my first time going (I went once or twice in the past when I lived somewhere else but that was many years ago). When I walked in the room I thought to myself "wow, I'm not sure if I'm going to make it through" at first but after about 20 minutes of breathing exercises and the initial couple poses I felt great. To the touch, my skin was warmed as soon as I walked in the room because it's about 105 degrees in there but I had to warm my muscles up.
Let me back up a little to why I chose a version of hot yoga over regular yoga. I have gone to many different yoga classes trying to find one that was not only a physical challenge but also one that could truly calm my mind and make me focus only on what I was doing at the present moment. None of the regular yoga classes could ever give me this so I stopped going. I figured going into a hot and humid room for 90 minutes could do just that...and I was right!
When I was in class last night my mind was there with me the entire time. I didn't think about any schoolwork I had to get done, laundry that had to be folded, what I was going to cook for dinner the minute I walked in the house when I got home, etc. All of these things came back to my mind when I walked in my door, but from the time I went through all of my poses and breathing exercises and during my drive home I was completely relaxed and care-free. I even managed to figure out how to get to bed at a reasonable hour and I woke up relaxed and ready to take on my Monday!
If you click on the embedded hyperlink above (Bikram Yoga) you'll read about what it is and get a bunch more helpful information.
About Bikram Yoga
| Bikram Yoga is the 26 postures Sequence selected and developed by Bikram Choudhury from Hatha Yoga. It has been proved and experienced by millions that these 26 postures systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function. Each component takes care of something different in the body, and yet they all work together synergistically, contributing to the success of every other one, and extending its benefits. Bikram Yoga can be practiced under the guidance of a certified Bikram Yoga Teacher at one of the affiliated Bikram Yoga studios. These studios are built in such a way that you always get the proper heating which help you to do your postures optimally. Bikram calls these studios as “Torture Chambers”. | ||
 | ||
| Why the heat? Yoga changes the construction of the body from the inside out, from bones to skin and from fingertips to toes. So before you change it, you have to heat it up to soften it, because a warm body is a flexible body. Then you can reshape the body any way you want. Hatha Yoga flushes away the waste products, the toxins of all the glands and organs of your body. It provides a natural irrigation of the body through the circulatory system, with the help of the respiratory system. It brings nourishments to every cell of your body so that each one can perform its function and keep your body healthy. Bikram Yoga also employs heat to further that cleaning process: When you sweat, impurities are flushed out of the body through the skin. Practicing yoga not only increases our supplies of oxygen, but it also teaches us how to use that oxygen properly – we learn to control the breath through pranayama. |
Wednesday, November 14, 2012
Homemade Protein (Kinda) Bars
Soooo I should start off by saying that recipe measurements you get from others/other sources are NOT always exact! I get these daily e-mails from Bodybuilding.com that have amazing articles, workouts, and recipes that I sometimes glance through. A couple days ago I saw "DIY Protein Bars: Healthy Bars In 5 Easy Steps" and I figured I'd give it a go.
I wrote down the ingredients when I saw the e-mail with every intention of going right to the store and picking everything up. That didn't happen. I got side-tracked and lost my mind...and then lost the recipe. Well, I was super motivated to clean today and I found it. I also had to run to the grocery store so I intentionally went to one that had a "health food" section because of one of the ingredients. Check them out below:
INGREDIENTS
1/2 cup vanilla protein powder
1/4 cup coconut
1/4 cup slivered almonds
1/4 cup coconut (or oat, quinoa) flour
1/4 cup milk
A couple globs of peanut butter (not in the original recipe but I LOVE PB)
30 g melted Dark Chocolate (recommend 85% cacao)
HOW-TO
1. Toast the coconut and almonds (roughly 8-10 minutes), let cool
2. Mix flour, protein, milk, PB and cooled coconut/almonds until combined
3. Melt chocolate over a double-boiler (place chocolate in glass bowl and set over sauce pan with hot water)
4. Separate the mixture into 3 or 4 sections. Roll them into balls or shape into a small bar
5. Dip balls/bars into chocolate, place on wax paper and place in the freezer for roughly 30 minutes
6. Take them out and let soften slightly before eating
Seems simple enough, right? Today was my first attempt at the recipe and this is what happened...
From the looks of them I think of pecan clusters...mmmm...they don't taste quite THAT delicious but not too bad. The crunchy from the almonds and the texture from the coconut is amazing.
I have to admit that I had to play with the recipe a little because MY CRAZY SELF decided to try out 100% cacao instead of the 85%. ABSOLUTELY THE MOST DISGUSTING THING EVER! I caution you, do not attempt! You'll be mad at yourself for wasting the time and money so stick with 85% (or whatever darkness you like).
One other thing I must confess ties into how I opened my post, that recipes from others are not always exact. I mixed everything as suggested but it was a little runny and gooey so I had to add more Oat Flour and Protein Powder. You really have to get them to a consistency that allows you to pick it up and roll it in your hand (not stick to your hand). I think that's why my picture (above) does not quite look like the one from the article (below) I got the recipe from.
Nonetheless, they aren't too shabby AND you have much more control over what you're eating then grabbing a bar off the shelf at the store. Plus, you can play around with the ingredients. Try it out and let me know what you think and how you changed up the recipe.
I wrote down the ingredients when I saw the e-mail with every intention of going right to the store and picking everything up. That didn't happen. I got side-tracked and lost my mind...and then lost the recipe. Well, I was super motivated to clean today and I found it. I also had to run to the grocery store so I intentionally went to one that had a "health food" section because of one of the ingredients. Check them out below:
INGREDIENTS
1/2 cup vanilla protein powder
1/4 cup coconut
1/4 cup slivered almonds
1/4 cup coconut (or oat, quinoa) flour
1/4 cup milk
A couple globs of peanut butter (not in the original recipe but I LOVE PB)
30 g melted Dark Chocolate (recommend 85% cacao)
HOW-TO
1. Toast the coconut and almonds (roughly 8-10 minutes), let cool
2. Mix flour, protein, milk, PB and cooled coconut/almonds until combined
3. Melt chocolate over a double-boiler (place chocolate in glass bowl and set over sauce pan with hot water)
4. Separate the mixture into 3 or 4 sections. Roll them into balls or shape into a small bar
5. Dip balls/bars into chocolate, place on wax paper and place in the freezer for roughly 30 minutes
6. Take them out and let soften slightly before eating
Seems simple enough, right? Today was my first attempt at the recipe and this is what happened...
MINE: NOT QUITE A BALL OR BAR!!!
I have to admit that I had to play with the recipe a little because MY CRAZY SELF decided to try out 100% cacao instead of the 85%. ABSOLUTELY THE MOST DISGUSTING THING EVER! I caution you, do not attempt! You'll be mad at yourself for wasting the time and money so stick with 85% (or whatever darkness you like).
One other thing I must confess ties into how I opened my post, that recipes from others are not always exact. I mixed everything as suggested but it was a little runny and gooey so I had to add more Oat Flour and Protein Powder. You really have to get them to a consistency that allows you to pick it up and roll it in your hand (not stick to your hand). I think that's why my picture (above) does not quite look like the one from the article (below) I got the recipe from.
Nonetheless, they aren't too shabby AND you have much more control over what you're eating then grabbing a bar off the shelf at the store. Plus, you can play around with the ingredients. Try it out and let me know what you think and how you changed up the recipe.
Wednesday, November 7, 2012
A Few Of My Fav Booty And Abs Moves...ENJOY! ;)
As a woman, and mother, I
know how those of my kind strive to have toned ABS and a tight BOOTY! Many of
us see the importance of total body strength and conditioning, but the previously mentioned areas
definitely rank the highest...especially for reasons of sex appeal. ;)
I am a certified personal
trainer through the American College of Sports Medicine (ACSM) and am always
researching everything fitness so I like to think I know my stuff :), but I
love to read health and fitness magazines of all kinds. Aside from the cool
fitness gear they post in them and the motivational articles (love when women
are giving kudos to other women!) I find it interesting to see what wacky
workouts they write up from contributing trainers.
Don't get me wrong, I'm
not trying to hate. I find a lot of them interesting and try them out myself
sometimes. But I have read some that make no sense and put your body in unsafe
positions by straining all the muscles the exercise is supposed to be working!
...That’s just a caution I wanted to throw out there...and the BOTTOM LINE of it was to make sure that if that's how you get your exercise plans to ensure you are always protecting your body (especially your back and neck) by doing them correctly. It can be a little difficult if you don't actually have someone there to help you.
Focus, focus, focus!!!
I love to mix my training up from session to session. But, along my fitness journey, I have found some go-to exercises that I always seem to include. ENJOY!
ABS: Here are a few of my favorite moves...
1. SIDE-PLANK TWISTS- Lie on right side with elbow on floor under shoulder
hips stacked. Push hips up, forming a straight line from head to heels; extend
left arm above shoulder. Bring left arm under body, rotating upper body to the
right. Complete reps and switch sides.
2. REVERSE CRUNCHES- Lie face up on the floor with your
palms facing down. Bend your hips and knees 90 degrees. Raise your hips off the
floor and crunch them inward. Pause, and then slowly lower your legs until your
heels neatly touch the floor.
3. DOUBLE-CRUNCH LEG
RAISE: Lie
on your back and place your hands behind your head with your fingertips
touching to support your head and your elbows out to the sides. With just a
slight bend in your knees, raise your feet about 6 inches off the floor; eyes
forward. Slowly curl your upper body off the floor and at the same time, bend
your hips and knees to raise your knees toward the ceiling. Hold while
squeezing your abs.
BOOTY: Here are a few of my favorite moves...
1. PLATE DRAG-Lie face up on a mat, with body fully extended and
arms at your sides, palms touching the floor.
Place your right heel inside the hole of a weight plate and lift your
hips from the floor. Bend your right
knee to drag the plate (with your heel) towards your body, pause, then push the
plate away until you are back at the starting position. Complete set and repeat
on opposite side.
2. WEIGHTED WALKING CURTSY
LUNGE-Place a bar (or hold
dumbbells at your sides) across your upper back and hold it with a
shoulder-width or wider grip, palms facing forward. Step your left foot in
front and to the outside of your right leg and bend both knees to lower your
body towards the ground. Straighten your
legs to stand. Step your right foot
in-front and to the outside of your left leg and bend both knees to lower your
body to the ground. Continue this motion "walking" across the room
(or until you complete desired reps).
3. BARBELL DEAD LIFTS- Hold a barbell with a shoulder-width overhand
grip. Stand with your heels under your hips and keep your posture tall. Slowly
bend forward from your hips to lower the bar to mid-shin level. Extend from your hips to stand. Repeat for the specified number of reps.
Tuesday, November 6, 2012
Just Smile
When I woke up this morning I rolled out of bed, stumbled into the bathroom to get ready for the gym but could not find the energy to do so. I sluggishly brushed my teeth, got dressed, and put my BB Cream on (ladies, you should know what this is by now with all of the commercials!) but there was something missing.
I glanced at the family pictures and motivational quote I had posted on my bathroom mirror "Do not shy away from reaching perfection, because although it is unattainable, you can come damn close if you try!" I'm not a vain person so don't think this is about looks because I have it on my bathroom mirror! It's simply a quote that speaks to everything you do in life. Always strive for perfection that way you know you are always doing your absolute best.
Anyway, it wasn't just the pictures of my family or the quote that turned my morning around, it is what it produced. A SMILE. I caught the reflection of my smile in the mirror and it was clearly the little accessory that was missing. I instantly felt a jolt of self-confidence and actually felt prettier.
When you feel better about yourself your self-confidence has way less boundaries. Sometimes, something as simple as a smile ON YOUR OWN FACE is all you need to make you feel as though you can take on the world!
Remember to keep that smile on your face to keep your confidence high...you never know when YOUR smile can lift someone else's spirits too!
Have you ever heard this song by Judy Garland?...
Smile though your heart is aching
Smile, even though it's breaking
When there are clouds, in the sky, you'll get by
If you smile, through your fear and sorrow
Smile, and there'll be tomorrow
You'll see the sun come shining through
If you'll..
..
Light up your face with gladness
Hide every trace of sadness
Although a tear, may be ever so near,
That's the time, you must keep on trying
Smile, what's the use of crying?
You'll find that life is still worthwhile,
If you'll just
....
Light up your face with gladness
Hide every trace of sadness
Although a tear, may be ever so near,
That's the time, you must keep on trying
Smile, what's the use of crying?
You'll find that life is still worthwhile,
If you'll just....
Smile
I glanced at the family pictures and motivational quote I had posted on my bathroom mirror "Do not shy away from reaching perfection, because although it is unattainable, you can come damn close if you try!" I'm not a vain person so don't think this is about looks because I have it on my bathroom mirror! It's simply a quote that speaks to everything you do in life. Always strive for perfection that way you know you are always doing your absolute best.
Anyway, it wasn't just the pictures of my family or the quote that turned my morning around, it is what it produced. A SMILE. I caught the reflection of my smile in the mirror and it was clearly the little accessory that was missing. I instantly felt a jolt of self-confidence and actually felt prettier.
When you feel better about yourself your self-confidence has way less boundaries. Sometimes, something as simple as a smile ON YOUR OWN FACE is all you need to make you feel as though you can take on the world!
Remember to keep that smile on your face to keep your confidence high...you never know when YOUR smile can lift someone else's spirits too!
Have you ever heard this song by Judy Garland?...
Smile though your heart is aching
Smile, even though it's breaking
When there are clouds, in the sky, you'll get by
If you smile, through your fear and sorrow
Smile, and there'll be tomorrow
You'll see the sun come shining through
If you'll..
..
Light up your face with gladness
Hide every trace of sadness
Although a tear, may be ever so near,
That's the time, you must keep on trying
Smile, what's the use of crying?
You'll find that life is still worthwhile,
If you'll just
....
Light up your face with gladness
Hide every trace of sadness
Although a tear, may be ever so near,
That's the time, you must keep on trying
Smile, what's the use of crying?
You'll find that life is still worthwhile,
If you'll just....
Smile
Tuesday, October 30, 2012
Bodyweight Exercises
I am a HUGE FAN of bodyweight exercises!
Despite what some may think, you don't need to have excessive body weight for this type of training to be effective! Even if you are a small or lightweight person I can promise you that the exercises are still going to be hard AND are still going to give you a great workout.
Check out the hyperlink above (bodyweight exercises) for a great article in TIME.com "Latest Fitness Trends: Body Weight Training Takes Centerstage" based off of information from the American College of Sports Medicine.
You will read that some of the most common bodyweight exercises are push-ups and crunches. **NOTE: The Military Uses These Types Of Exercises In Physical Fitness Tests To Ensure Service Members Are Fit For Duty**
One of the greatest PRO'S to bodyweight exercises is that you lose almost all EXCUSES for not working out. If you are traveling for work or leisure, if you do not have the funds to buy equipment or go to a gym, or if you just don't have the time. Whatever your prior excuse...SQUASH IT because it's not legit!
Despite what some may think, you don't need to have excessive body weight for this type of training to be effective! Even if you are a small or lightweight person I can promise you that the exercises are still going to be hard AND are still going to give you a great workout.
Check out the hyperlink above (bodyweight exercises) for a great article in TIME.com "Latest Fitness Trends: Body Weight Training Takes Centerstage" based off of information from the American College of Sports Medicine.
You will read that some of the most common bodyweight exercises are push-ups and crunches. **NOTE: The Military Uses These Types Of Exercises In Physical Fitness Tests To Ensure Service Members Are Fit For Duty**
But don't think that's all there is. Check out my list below of a few personal favorites that I use for myself AND clients.
One of the greatest PRO'S to bodyweight exercises is that you lose almost all EXCUSES for not working out. If you are traveling for work or leisure, if you do not have the funds to buy equipment or go to a gym, or if you just don't have the time. Whatever your prior excuse...SQUASH IT because it's not legit!
Here's JUST A FEW of my Fav's (with descriptions):
Inchworm: Stand up tall with the legs straight, and do like
Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but
not locked!), slowly lower the torso toward the floor, and then walk the hands
forward. Once in a push-up position, start taking tiny steps so the feet meet
the hands. Continue bugging out for 4-6 reps.
Tuck Jump: Standing with the knees slightly bent, jump up as
high as possible and bring the knees in toward the chest while extending the
arms straight out. Land with the knees slightly bent and quickly jump (on it)
again!
Plyometric Push-Up: Start on a well-padded surface and
complete a traditional push-up. Then, in an explosive motion, push up hard
enough to come off the floor. Once back on solid ground, immediately head into
the next repetition.
Mountain Climber: Starting on your hands and knees, bring
the left foot forward directly under the chest while straightening the right
leg. Keeping the hands on the ground and core tight, jump and switch legs. The
left leg should now be extended behind the body with the right knee forward.
Burpees: One of the most effective full-body exercises
around, this one starts out in a low squat position with hands on the floor.
Next, kick the feet back to a push-up position, complete one push-up, then
immediately return the feet to the squat position. Leap up as high as possible
before squatting and moving back into a push-up
Plank: Lie face down with forearms on the floor and hands
clasped. Extend the legs behind the body and rise up on the toes. Keeping the
back straight, tighten the core and hold the position for 30-60 seconds (or as
long as you can hang).
Plank-to-Push-Up: Starting in a plank position, place down
one hand at a time to lift up into a push-up position, with the back straight
and the core engaged. Then move one arm at a time back into the plank position
(forearms on the ground). Repeat, alternating the arm that makes the first
move.
Wall Sit: Slowly slide your back down a wall until the
thighs are parallel to the ground. Make sure the knees are directly above the
ankles and keep the back straight. Go for 60 seconds per set (or however long
it takes to turn those legs to jelly). Need more fire? Add some bicep curls.
Lunge: Stand with the hands on the hips and feet hip-width
apart. Step the right leg forward and slowly lower your body until the right
knee is close to or touching the floor and bent at least 90 degrees. Return to
the starting position and repeat with the left leg. Try stepping back into the
lunge for a different variation.
Clock Lunge: Time for a challenge. Complete a traditional
forward lunge, then take a big step to the right and lunge again. Finish off
the semicircle with a backwards lunge, then return to standing. And all that’s
one rep! Aim for 10 reps and then switch legs.
Lunge Jump: Stand with the feet together and lunge forward
with the right foot. Jump straight up, propelling the arms forward while
keeping the elbows bent. While in the air, switch legs and land in a lunge with
the opposite leg forward. Repeat and continue switching legs. Try to do 10!
Curtsy Lunge: When lunging, step
the left leg back behind the right, bending the knees and lowering the hips
until the right thigh is almost parallel to the floor. Remember to keep the
torso upright and the hips square.
Squat: Stand with the feet parallel or turned out 15 degrees
— whatever is most comfortable. Slowly start to crouch by bending the hips and
knees until the thighs are at least parallel to the floor. Make sure the heels
do not rise off the floor. Press through the heels to return to a standing
position.
Pistol Squat: There may be no gun permit necessary for this
one, but it’s still no joke. Stand holding the arms straight out in front of
the body, and raise the right leg, flexing the right ankle and pushing the hips
back. Then lower the body while keeping the right leg raised. Hold (have fun
with that), then return to standing.
Squat Reach and Jump: Ready to add some pizzazz (and
cardio!) to that squat? Perform a normal squat, but immediately jump up,
reaching the arms straight overhead. Aim for 15 reps, taking a quick breather
before the next set.
Step-Up: This may be self-explanatory, but just in case —
find a step or bench, and place the right foot on the elevated surface. Step up
until the right leg is straight, then return to start. Repeat, aiming for 10-12
reps on each side.
Single Leg Deadlift: Start in a standing position with the
feet together. Lift the right leg slightly, and lower the arms and torso while
raising the right leg behind the body. Keep the left knee slightly bent and
reach the arms as close to the floor as possible. Raise the torso while
lowering the right leg. Switch legs.
Calf Raise: From a standing position, slowly rise up on the
toes, keeping the knees straight and heels off the floor. Hold briefly, then
come back down. Try standing on something elevated (like a step) to achieve a
wider range of motion.
Standard Push-Up: There’s a reason this one’s a classic.
With hands shoulder-width apart, keep the feet flexed at hip distance, and
tighten the core. Bend the elbows until the chest reaches the ground, and then
push back up (make sure to keep the elbows tucked close to the body). That’s
one!
Handstand Push-Up: This move is for the pros. Get set in a
headstand position against a wall and bend the elbows at a 90-degree angle,
doing an upside down push-up (so the head moves toward the floor and the legs
remain against the wall).
Superwoman: Lie face down with arms and legs extended.
Keeping the torso as still as possible, simultaneously raise the arms and legs
to form a small curve in the body.
Contralateral Limb Raises: Here’s the breakdown: Lie on your
stomach with the arms outstretched and palms facing one another. Slowly lift
one arm a few inches off the floor, keeping it straight without rotating the
shoulders and keeping the head and torso still. Hold the position, then lower
the arm back down, moving to the other arm.
Triceps Dip: Get seated near a step or bench. Sit on the
floor with knees slightly bent, and grab the edge of the elevated surface and
straighten the arms. Bend them to a 90-degree angle, and straighten again while
the heels push towards the floor. For some extra fire, reach the right arm out
while lifting the left leg.
Diamond Push-Up: These push-ups get pimped out with a
diamond-shaped hand position (situate them so that the thumbs and index fingers
touch). This hand readjustment will give those triceps some extra love.
Shoulder Stabilization Series (I, Y, T, W O): Lie down on
your stomach with arms extended overhead and palms facing each other. Move the
arms into each letter formation. (Gimme a Y, you know you want to!).
Arm Circles: Stand with arms extended by the sides,
perpendicular to the torso. Slowly make clockwise circles for about twenty to
thirty seconds (about one foot in diameter). Then reverse the movement, going
counter-clockwise.
IF YOU WANT MORE IDEAS FEEL FREE TO ASK...
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