Thursday, August 12, 2010
I am a Horrible Blogger!
Wow! It has been awhile, I apologize! But I am back at it with a new enthusiasm! Again, I am sorry for the 4 month delay, but I am going to be back with a vengeance beginning next week. Look out world...here I come :) LOL!
Tuesday, May 11, 2010
No Postings Until Monday 5/17
Hi Everyone,
My mom is in town and I want to spend as much time with her as possible...and since this is a hobby it is going to be postponed until she leaves! So sorry for any inconvenience (if anyone out there reads it :) Talk to you Monday!
My mom is in town and I want to spend as much time with her as possible...and since this is a hobby it is going to be postponed until she leaves! So sorry for any inconvenience (if anyone out there reads it :) Talk to you Monday!
Monday, May 10, 2010
TOTD
Nutrition Tip of the Day
Try Something New
I get in to such a nutrition rut! One thing that a couple of our friends do is find a new fruit/vegetable and look for a recipe on how to use it. It keeps the kitchen and fresh foods fun! For example, if you've never used eggplant try it! I always find that some new things work for us and some don't...but you never know until you try :)
Exercise Tip of the Day
Rest is Good!
I have talked about before it is imperative to give your body rest. Do not feel guilty for taking a few days off during the week. For example, if your goal is 3 days a week of cardio and 2 days of strength training, make sure that you are taking 2 full days off! Or if you want to up your cardio to 4 days and strength to 3 days, make sure that you do cardio and strength together one day so you can have a day of rest! Even bodybuilders take at least one day off during the week to allow their bodies to heal and rejuvenate!
Try Something New
I get in to such a nutrition rut! One thing that a couple of our friends do is find a new fruit/vegetable and look for a recipe on how to use it. It keeps the kitchen and fresh foods fun! For example, if you've never used eggplant try it! I always find that some new things work for us and some don't...but you never know until you try :)
Exercise Tip of the Day
Rest is Good!
I have talked about before it is imperative to give your body rest. Do not feel guilty for taking a few days off during the week. For example, if your goal is 3 days a week of cardio and 2 days of strength training, make sure that you are taking 2 full days off! Or if you want to up your cardio to 4 days and strength to 3 days, make sure that you do cardio and strength together one day so you can have a day of rest! Even bodybuilders take at least one day off during the week to allow their bodies to heal and rejuvenate!
My Progress
Well, it has officially been 4 weeks since this journey began! I can say that my clothes are fitting better (even though the number on the scale is not going too far down!), and I have a lot more energy! As I stated on Friday, I know that I need to increase my cardiovascular workouts. Coach K and I are working out on a regular basis and we are progressing wonderfully!
My eating has always been a stumbling block for me, and it still continues to be! It is all those little "extras." For instance, the Starbucks coffee here and there, or the piece of chocolate here and there. I know it is okay to have a treat once in a while, but I tend to it more than once in a while! Especially on Mother's Day! I need to continue to be more diligent in sticking to my free days.
My eating has always been a stumbling block for me, and it still continues to be! It is all those little "extras." For instance, the Starbucks coffee here and there, or the piece of chocolate here and there. I know it is okay to have a treat once in a while, but I tend to it more than once in a while! Especially on Mother's Day! I need to continue to be more diligent in sticking to my free days.
Saturday, May 8, 2010
Out of Town for the Day
My wonderful husband is whisking me away to the coast for the day...I'll be back on Monday!
Friday, May 7, 2010
TOTD
Nutrition Tip of the Day
Need Something Sweet? Try Nutella...
I suppose I have been in a substitution mood the past few days :) Have you ever tried Nutella? If you are in the mood for something sweet, Nutella is a great substitute for chocolate, cookies, cake, etc! Try it on a whole wheat piece of toast or dipping apple into it, and you have a snack that is great at curbing your sweet tooth and much healthier than eating traditional sweet treats.
Exercise Tip of the Day
Stay Hydrated
I debated about whether or not to put this as a nutrition tip, but decided it is definitely an exercise tip! If you do not stay hydrated while working out, you not only run the risk of heat exhaustion, dehydration, and heat stroke, but you also will not be as energized. Water constitutes about 80% of your body, and is an important solvent and "carrier" of various molecules; especially oxygen! Your blood (which carries oxygen!) is primarily made of water, and our muscles need water to function properly while exercising. So, stay hydrated, especially as the weather heats up! One rule of thumb is CP (clear pee!), if you're getting enough water your pee should be pretty clear (of course taking vitamins may make it more yellow), but if your pee is not pretty clear you may not be getting enough fluids! Drink up!
Need Something Sweet? Try Nutella...
I suppose I have been in a substitution mood the past few days :) Have you ever tried Nutella? If you are in the mood for something sweet, Nutella is a great substitute for chocolate, cookies, cake, etc! Try it on a whole wheat piece of toast or dipping apple into it, and you have a snack that is great at curbing your sweet tooth and much healthier than eating traditional sweet treats.
Exercise Tip of the Day
Stay Hydrated
I debated about whether or not to put this as a nutrition tip, but decided it is definitely an exercise tip! If you do not stay hydrated while working out, you not only run the risk of heat exhaustion, dehydration, and heat stroke, but you also will not be as energized. Water constitutes about 80% of your body, and is an important solvent and "carrier" of various molecules; especially oxygen! Your blood (which carries oxygen!) is primarily made of water, and our muscles need water to function properly while exercising. So, stay hydrated, especially as the weather heats up! One rule of thumb is CP (clear pee!), if you're getting enough water your pee should be pretty clear (of course taking vitamins may make it more yellow), but if your pee is not pretty clear you may not be getting enough fluids! Drink up!
How to Lose Weight: Thinking of Time
So, this next "mini-series" is partly selfish...these are all things that I need to remember as I am on this quest :) I have mentioned MHR (maximum heart rate) in a previous post, and I am going to reiterate it again today! In order to lose weight we have to dig in to our fat stores. When I first started learning about exercise, I always assumed that fat was automatically used during physical activity, but I was wrong! Just like I mentioned in "How to Read a Food Label: Carbohydrates," carbohydrates are our immediate energy source, so if you don't work out long enough to burn the carbohydrates you won't get to the fat stores!
In order to start burning fat, time (and intensity) are key. You must keep your heart rate in the "fat burning zone" (it is 65-80% of your MHR) for at least 20 minutes. You can work out as long as you want, but if you never work out hard enough, you won't get into the fat stores!
Right now, I know that I need to add more cardio to my routine! My workouts with Coach K keep my heart rate up, but it's only 2-3 days a week...I need to get in gear with more cardio :)
In order to start burning fat, time (and intensity) are key. You must keep your heart rate in the "fat burning zone" (it is 65-80% of your MHR) for at least 20 minutes. You can work out as long as you want, but if you never work out hard enough, you won't get into the fat stores!
Right now, I know that I need to add more cardio to my routine! My workouts with Coach K keep my heart rate up, but it's only 2-3 days a week...I need to get in gear with more cardio :)
Thursday, May 6, 2010
TOTD
Nutrition Tip of the Day
Another Substitution Tip: Try Almond Butter instead of Peanut Butter
If you're ever in the mood for peanut butter (I am not referring to natural peanut butter, but rather, Skippy or Jif) give almond butter a try. It has the same amount of calories, the same amount of fat, but only half the grams of saturated fat, less sugar, fewer carbohydrates (including more fiber), eight times the amount of calcium, and double the iron! It is actually very tasty!
Exercise Tip of the Day
Vary your Reps/Sets for Greater Results
I know I posted an information article a little while ago on Reps and Sets explaining how different reps and sets help to achieve different goals. One thing that is helpful to do is to vary your reps and sets as you workout. For example, since Coach K and I have now been working out for 4 weeks, we just increased from 2x10 to 3x15. This will help us to increase our endurance and tone. After another few weeks, we are going to change our reps and sets again (and our workouts as well!). Varying things up keeps our muscles "guessing," and doesn't get them "used" to doing the same thing all the time! Try something new today!
Another Substitution Tip: Try Almond Butter instead of Peanut Butter
If you're ever in the mood for peanut butter (I am not referring to natural peanut butter, but rather, Skippy or Jif) give almond butter a try. It has the same amount of calories, the same amount of fat, but only half the grams of saturated fat, less sugar, fewer carbohydrates (including more fiber), eight times the amount of calcium, and double the iron! It is actually very tasty!
Exercise Tip of the Day
Vary your Reps/Sets for Greater Results
I know I posted an information article a little while ago on Reps and Sets explaining how different reps and sets help to achieve different goals. One thing that is helpful to do is to vary your reps and sets as you workout. For example, since Coach K and I have now been working out for 4 weeks, we just increased from 2x10 to 3x15. This will help us to increase our endurance and tone. After another few weeks, we are going to change our reps and sets again (and our workouts as well!). Varying things up keeps our muscles "guessing," and doesn't get them "used" to doing the same thing all the time! Try something new today!
Meal Plan for the Week
So, I have decided I am not a very good Blogger :) Yesterday was the second time I forgot to post something...so sorry! Promise we will get to the last part of food labels tomorrow: Minerals! So, for next week, this is what is going to be on the agenda (my mom is coming into town so there will be some flexibility):
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Everyday for lunch I have been eating baked sweet potato with salad. I bake up 4 or 5 sweet potatoes at once (in our old oven you can't bake during the day or it heats up the whole house!), rubbing a little olive oil and kosher salt on the outside to crisp them up (you just need a little), and then placing them directly on the oven rack--they are soooo good! I guess it's just my new kick :) Okay, now on to my meal plan! Since I went off my meal plan this past week (my grandmother insisted on taking us to dinner at least 2 nights...I'm not complaining :), some of these recipes are repeats:
Sunday, 5/9 *Free Day*
My husband is in charge since it's Mother's Day, I don't plan on cooking anything!
Monday 5/10
Back to the grind...no more being spoiled :)
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Tuesday 5/11
Jerk Chicken with Roasted Veggies and Brown Rice (from Rachael Ray)
Wednesday 5/12
Sweet and Spicy Sesame Chicken (using leftovers from Tuesday) with Noodles
Thursday 5/13
Baked Potatoes with Sautéed Chard and Mushrooms (from Rachael Ray), Green Salad, Fruit
Friday 5/14
Leftovers
Saturday 5/15 *Free Day*
Chile Verde Pork Chops with Spanish Rice and Cornbread (super easy recipe! Just use chili verde over pork chops in a slow cooker, and make spanish rice in the rice cooker!)
Tuesday, May 4, 2010
TOTD
Nutrition Tip of the Day
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
"Pack" your Snacks for the Day
One of the things that always helps me is to set-aside what I am going to eat for the day. For my job, I am often out running around to different places so I will pack my snacks in a cooler. If I happen to be at home, I set aside a small section of the fridge. That way I know exactly what I can and cannot eat that day. It might sound a little crazy, but it really works!
Exercise Tip of the Day
Think Outside the Box
When it comes to physical activity and exercise, think outside the box when you think about what you can do to exercise. Don't think that only jogging and walking are physical activity that you can do. Get your family outside and play badminton, or volleyball. If you have a pool try water aerobics, or swimming some laps. You have to find some physical activity that you enjoy or you are less likely to do it!
One thing that I used to love to do in college was go rollerblading! It is so much fun to find something that is different and out of the ordinary. There are tons of leagues and sports activity classes oftentimes for free! Put your feelers out there and see what you can find :) Most of all have fun!
How to Read a Food Label: Vitamins
Vitamins are everywhere, even on those food labels! Vitamins are organic compounds, divided in to two groups: Water Soluble (C and B complex) and Fat Soluble (A,D, E, and K). Water soluble means that they are broken down in water whereas, fat soluble vitamins are broken down in fat. We need 13 vitamins, and our bodies do not produce most of the vitamins we need, so we must get it from our food.
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Vitamins aid the body in releasing energy from carbohydrates, making red blood cells, and “maintenance” of immune, nervous, and skeletal systems and some are antioxidants (they preserve healthy cells). We do not make most vitamins and must get them from our foods: fruits, veggies, and whole grains. Our skin makes Vitamin D when exposed to sunlight, and intestinal bacteria make Vitamin K (but not enough, we still need to supplement with food). Even though vitamins are great for us, excess is not a good thing! Too many fat-soluble vitamins can cause toxicity (vitamins get stored in the fat).
Monday, May 3, 2010
TOTD
Nutrition Tip of the Day
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
Dip It...Dip it Good!
Okay, I wrote Dip It and then couldn't help but finish it with dip it good :) You're probably wondering what I am talking about! Well, I am referring to dipping your fork in to your salad dressing instead of pouring your dressing on top of your salad. This will help save a lot of calories! For instance, in a serving of Ranch Salad dressing (a serving of salad dressing is usually only 2 tablespoons!) there are 140 calories, and 90 of those calories are from fat! But, if you dip your fork in your dressing instead of pouring on the dressing you will be surprised at how little dressing you actually use!
Now, the healthiest choices for salad dressings are dressings that are olive oil based (i.e. oil & vinegar, balsamic vinaigrette, etc.). And even these you can dip your fork into! Plus, at most restaurants they already serve the dressing on the side and you can always ask for the dressing on the side!
Exercise Tip of the Day
Incorporate Both Cardiovascular and Strength Training
Whenever you start doing your workouts/physical activity, you may start with a walking routine a few times a week. Once you start your routines, it is important to eventually get to a point where you are doing both strength training and cardiovascular (aka cardio) exercise. Cardio is needed to lose fat and keep your heart healthy, but it is also important to build up muscle strength by doing strength exercises.
For busy moms, I know it's hard to even get out there and get those walks in! But, once you get into the routine, try bringing a bottle of water or canned good with you and doing bicep curls with one hand while pushing the stroller in the other. Then switch hands. You can also do triceps kickbacks, shoulder presses, front raises, and lateral raises. You can do quite a few exercises in a 20 minute time frame!
If you can find the time, it is always good to incorporate strength training exercises at home. Try push-ups, squats, lunges, etc. Or, if you have a gym membership, ask a professional to help set up a program for you (usually there is a machine circuit set up for beginners).
My Progress
Well, this week, again, I have some good and not so good (it's not that bad!) news. First of all, my exercise has been great! Last week, I worked out with Coach K four times, played basketball, and went on two walks! It was a great week for physical activity. On the other hand, usually when I work out so hard I justify eating poorly (anyone else know how that is?!?). So, I did not stick with my free days, and instead cheated.
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
My consequence for this was to push back my prize (getting my hair done!) by another 6 weeks. That was the deal: Stick with my "program" for 6 weeks and then I would be able to get my hair done! So, I had to push it back...but I am still confident that I can do it!
Saturday, May 1, 2010
TOTD
Nutrition Tip of the Day
Eat More Frequently
Okay, don't get too excited! I didn't say to eat sweets and junk food more frequently, but studies have found that people who eat 5 or 6 small meals throughout the day have a healthier weight than those who only eat 2 or 3 large meals. The reason believed is that you keep your metabolism going throughout the day. It is just like gas mileage in a car. We all know that if we take a longer trip on the highway our gas mileage is much better than if we are driving around the city all day running errands. Our metabolism is much like this: the longer we keep it going the better.
But, it needs to be kept running with good fuel! Make sure that you are eating healthy snacks throughout the day: not potato chips, chocolate, and other processed foods. If you are craving that salty sweet combination, try an apple dipped in peanut butter (or, to reduce calories try almond butter). If you really need some chocolate, make sure it's dark chocolate, but eat it with a few almonds to give yourself some protein. Not only will eating more frequently help our metabolism, but it will boost our energy as well. And we all know that a mom who has more energy is a happier mom :)
Exercise Tip of the Day
If you only want to own one piece of workout equipment...
This is completely my personal opinion, but if you only own one piece of workout equipment, I think it should be a balance ball (aka Swiss Ball). I know they may seem scary at first, but they are such a versatile and incredible tool. Even if you only have 5 feet of space to allot to working out in your home, you can get a great workout in about 30 minutes. There are a lot of books and websites dedicated to using balance balls, and I would recommend that you find a few exercises to try at your level. Unlike dumbbells, which you have to keep buying as you progress, with a ball you can continually make the movements more difficult without buying more equipment.
I used to run balance ball classes, and we would do completely different hour long workouts three times a week! The balls provide so much variety, and they really do give a fantastic workout. Again, this is just my personal opinion, but if you are thinking about investing in just one piece of equipment I think it should be a balance ball!
Eat More Frequently
Okay, don't get too excited! I didn't say to eat sweets and junk food more frequently, but studies have found that people who eat 5 or 6 small meals throughout the day have a healthier weight than those who only eat 2 or 3 large meals. The reason believed is that you keep your metabolism going throughout the day. It is just like gas mileage in a car. We all know that if we take a longer trip on the highway our gas mileage is much better than if we are driving around the city all day running errands. Our metabolism is much like this: the longer we keep it going the better.
But, it needs to be kept running with good fuel! Make sure that you are eating healthy snacks throughout the day: not potato chips, chocolate, and other processed foods. If you are craving that salty sweet combination, try an apple dipped in peanut butter (or, to reduce calories try almond butter). If you really need some chocolate, make sure it's dark chocolate, but eat it with a few almonds to give yourself some protein. Not only will eating more frequently help our metabolism, but it will boost our energy as well. And we all know that a mom who has more energy is a happier mom :)
Exercise Tip of the Day
If you only want to own one piece of workout equipment...
This is completely my personal opinion, but if you only own one piece of workout equipment, I think it should be a balance ball (aka Swiss Ball). I know they may seem scary at first, but they are such a versatile and incredible tool. Even if you only have 5 feet of space to allot to working out in your home, you can get a great workout in about 30 minutes. There are a lot of books and websites dedicated to using balance balls, and I would recommend that you find a few exercises to try at your level. Unlike dumbbells, which you have to keep buying as you progress, with a ball you can continually make the movements more difficult without buying more equipment.
I used to run balance ball classes, and we would do completely different hour long workouts three times a week! The balls provide so much variety, and they really do give a fantastic workout. Again, this is just my personal opinion, but if you are thinking about investing in just one piece of equipment I think it should be a balance ball!
How to Read a Food Label: Fiber
Quick: What is the first thing that comes to mind when fiber is mentioned? For me, it is that fiber keeps us regular! There are actually two types of fiber, and both aid in keeping us regular: dietary and functional. Dietary fiber is nondigestable carbohydrates that are naturally occurring in our food (what we will be discussing today), whereas functional fiber is nondigestable carbohydrates that have been either isolated or synthesized and are not naturally occurring (i.e. Metamucil).
Fiber is an extremely important part of our diet. Of the dietary fibers there are two different categories: Soluble (our bodies can process it and break it down) and Insoluble (our bodies are unable to break it down). Soluble fibers, like oat bran and legumes, slow down the movement of glucose in to the blood after eating a meal, and also reduce the absorption of cholesterol. Insoluble fiber, like wheat bran, increases fecal bulk, prevents constipation, hemorrhoids, and other intestinal disorders. Eating the recommended amount of fiber in our diets helps to reduce the risk of Type II Diabetes, and heart disease (because it lowers cholesterol), and improve GI (gastrointestinal) health. The recommended amount of fiber for men is 38 grams a day and for women is 25 grams a day.
When I found out all this information, I was determined to make sure I got in enough fiber, but how?? 25 grams is a lot of fiber...well, here are some numbers that make it a lot easier:
A small pear has 4 grams, a baked potato (with skin) has 5 grams, an orange has 3 grams, lentil soup has 11 grams, 3/4 cup of oatmeal has 3 grams, a bowl of Fiber One cereal has 13 grams, and a cup of brown rice with steamed veggies has approximately 11 grams.
At first, trying to get a lot of fiber may seem overwhelming, but by sticking with eating 6-9 servings of fruit and veggies a day, and substituting whole grains you will get there!
Fiber is an extremely important part of our diet. Of the dietary fibers there are two different categories: Soluble (our bodies can process it and break it down) and Insoluble (our bodies are unable to break it down). Soluble fibers, like oat bran and legumes, slow down the movement of glucose in to the blood after eating a meal, and also reduce the absorption of cholesterol. Insoluble fiber, like wheat bran, increases fecal bulk, prevents constipation, hemorrhoids, and other intestinal disorders. Eating the recommended amount of fiber in our diets helps to reduce the risk of Type II Diabetes, and heart disease (because it lowers cholesterol), and improve GI (gastrointestinal) health. The recommended amount of fiber for men is 38 grams a day and for women is 25 grams a day.
When I found out all this information, I was determined to make sure I got in enough fiber, but how?? 25 grams is a lot of fiber...well, here are some numbers that make it a lot easier:
A small pear has 4 grams, a baked potato (with skin) has 5 grams, an orange has 3 grams, lentil soup has 11 grams, 3/4 cup of oatmeal has 3 grams, a bowl of Fiber One cereal has 13 grams, and a cup of brown rice with steamed veggies has approximately 11 grams.
At first, trying to get a lot of fiber may seem overwhelming, but by sticking with eating 6-9 servings of fruit and veggies a day, and substituting whole grains you will get there!
Friday, April 30, 2010
TOTD
Nutrition Tip of the Day
Take a Food Inventory
When I am stressed or have had a bad day, I have a horrible habit of turning to my pantry, where I find the most processed food available and scarf it down. To avoid the temptation to "scarf" things down, I have recently done a pantry overhaul. I went through my pantry and did an inventory of all the foods that were healthy, and those that often caused temptations in moments of weakness. I threw out some old Easter candy, M&M's from Christmas, and various other processed unhealthy foods. For me, this helps to insure that I will not fall prey to the temptations that the pantry will bring!
Exercise Tip of the Day
Take Consistent Baby Steps
I know that I have been giving a lot of information, and it may seem like what you are doing is not enough! But please remember that it is the small, consistent "baby" steps that matter. Since I know so much about exercise and physical fitness this is the hardest principle for me to put into action. No matter what level you are starting at, be proud of every step you accomplish! Don't compare yourself to anyone else because your body is going to respond differently to things than anyone else's body.
So keep everything in perspective. If you are just starting out, and have never worked out before, try walking 15 minutes a day, and then bump it up to 20 minutes, etc. If you are an avid exerciser your progression is going to look different. But, everyone can see great results if we stop comparing and start encouraging one another to get moving :)
Take a Food Inventory
When I am stressed or have had a bad day, I have a horrible habit of turning to my pantry, where I find the most processed food available and scarf it down. To avoid the temptation to "scarf" things down, I have recently done a pantry overhaul. I went through my pantry and did an inventory of all the foods that were healthy, and those that often caused temptations in moments of weakness. I threw out some old Easter candy, M&M's from Christmas, and various other processed unhealthy foods. For me, this helps to insure that I will not fall prey to the temptations that the pantry will bring!
Exercise Tip of the Day
Take Consistent Baby Steps
I know that I have been giving a lot of information, and it may seem like what you are doing is not enough! But please remember that it is the small, consistent "baby" steps that matter. Since I know so much about exercise and physical fitness this is the hardest principle for me to put into action. No matter what level you are starting at, be proud of every step you accomplish! Don't compare yourself to anyone else because your body is going to respond differently to things than anyone else's body.
So keep everything in perspective. If you are just starting out, and have never worked out before, try walking 15 minutes a day, and then bump it up to 20 minutes, etc. If you are an avid exerciser your progression is going to look different. But, everyone can see great results if we stop comparing and start encouraging one another to get moving :)
How to Read Food Labels: Carbohydrates
Let's talk carbs...we always hear about how bad they are, but they are actually our body's first source of energy! Carbohydrates serve as an immediate energy source and are actually sugars. There are two types of carbs: simple and complex. The difference between simple and complex carbs is the number of sugar molecules in the carbohydrate. A simplex carbohydrate (aka simple sugar) is made of only a few sugar molecules (i.e. glucose, fructose, galactose, sucrose) whereas a complex carbohydrate is made of several simple sugars. Examples of simple sugars are table sugar (sucrose), and an example of a complex carb is glycogen (a chain of 100 glucose molecules).
Since carbs are our immediate energy source it is important that they stay in our diets in recommended amounts. The recommended daily intake for carbohydrates is approximately 130 grams (I say approximately, because 130 grams are for those who are not working out much). These carbohydrate grams should come from whole grain sources versus refined sources (see the TOTD discussing the importance of using whole grains on Friday, April 16th). Not only are carbohydrates an important energy source, but also an important source of fiber! Get excited...we are going to discuss fiber tomorrow!!!
One last thing that is important to remember is that diabetes is directly related to carbohydrates. Blood sugar is a count of the amount of glucose (glucose is the smallest molecule that a carbohydrate is broken down into) in the blood stream (high blood sugar means a high number of glucose in the blood). Diabetes is the condition in which there is high blood sugar levels and not enough insulin to use all the sugar. Type II Diabetes is an epidemic right now in the United States, so it is sooo important that we watch the types of carbohydrates that we are ingesting and giving to ourselves and our families.
Since carbs are our immediate energy source it is important that they stay in our diets in recommended amounts. The recommended daily intake for carbohydrates is approximately 130 grams (I say approximately, because 130 grams are for those who are not working out much). These carbohydrate grams should come from whole grain sources versus refined sources (see the TOTD discussing the importance of using whole grains on Friday, April 16th). Not only are carbohydrates an important energy source, but also an important source of fiber! Get excited...we are going to discuss fiber tomorrow!!!
One last thing that is important to remember is that diabetes is directly related to carbohydrates. Blood sugar is a count of the amount of glucose (glucose is the smallest molecule that a carbohydrate is broken down into) in the blood stream (high blood sugar means a high number of glucose in the blood). Diabetes is the condition in which there is high blood sugar levels and not enough insulin to use all the sugar. Type II Diabetes is an epidemic right now in the United States, so it is sooo important that we watch the types of carbohydrates that we are ingesting and giving to ourselves and our families.
Thursday, April 29, 2010
TOTD
Nutrition Tip of the Day
Use a Salad Plate
Did you know that the average dinner plate 40 years ago was almost 50% smaller than it is today? When I read that statistic a few years ago, my husband and I started using salad plates to serve dinner on. It's great because the portions are smaller, but they look huge in proportion to the plate!
Exercise Tip of the Day
Set up Exercise Dates
Instead of doing the normal coffee date with friends, why not try a walking date? Grab your favorite coffee or iced tea (you know there has to be a Starbucks near a park!) and then take a few laps around the park! There are all kinds of fun "physical activity dates" that you can plan with family and friends. Have fun and think "outside" the box (LOL...no pun intended :)
Use a Salad Plate
Did you know that the average dinner plate 40 years ago was almost 50% smaller than it is today? When I read that statistic a few years ago, my husband and I started using salad plates to serve dinner on. It's great because the portions are smaller, but they look huge in proportion to the plate!
Exercise Tip of the Day
Set up Exercise Dates
Instead of doing the normal coffee date with friends, why not try a walking date? Grab your favorite coffee or iced tea (you know there has to be a Starbucks near a park!) and then take a few laps around the park! There are all kinds of fun "physical activity dates" that you can plan with family and friends. Have fun and think "outside" the box (LOL...no pun intended :)
Meal Plan for Next Week
So, my daughter woke up this morning at 4:45, and while she was feeding, my mind wondered to my "to-do" list and I realized I forgot to put the Blog on my list yesterday...and guess what...I forgot to do it! So sorry!
Here is our meal plan for the following week:
Sunday, 5/1
Asian Chicken Salad (from Eatingwell.com, I substitute the tofu for chicken, but it's great with the tofu too!) and Fruit Salad
Monday, 5/2
Garlic and Oil Spaghetti with Greens (from RachaelRay.com), Green Salad and Fruit
Tuesday, 5/3
Leftovers
Wednesday, 5/4
Chile Verde Pork Chops, Oven Baked Potato Wedges and Fruit
Thursday, 5/5
Swiss Chard and Tomatoe Fritatta (from Recipe Zaar) and Fruit
Friday, 5/6
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Saturday, 5/7
Chicken Enchilada Casserole, Spanish Rice, and Salad
Tomorrow, I WILL post How to Read Food Labels: Carbohydrates! It's already on my to-do list :)
Here is our meal plan for the following week:
Sunday, 5/1
Asian Chicken Salad (from Eatingwell.com, I substitute the tofu for chicken, but it's great with the tofu too!) and Fruit Salad
Monday, 5/2
Garlic and Oil Spaghetti with Greens (from RachaelRay.com), Green Salad and Fruit
Tuesday, 5/3
Leftovers
Wednesday, 5/4
Chile Verde Pork Chops, Oven Baked Potato Wedges and Fruit
Thursday, 5/5
Swiss Chard and Tomatoe Fritatta (from Recipe Zaar) and Fruit
Friday, 5/6
Pesto Stuffed Chicken Breasts (from Eatingwell.com), Green Salad and Fruit
Saturday, 5/7
Chicken Enchilada Casserole, Spanish Rice, and Salad
Tomorrow, I WILL post How to Read Food Labels: Carbohydrates! It's already on my to-do list :)
Tuesday, April 27, 2010
TOTD
Nutrition Tip of the Day
Eat a Larger Lunch & Breakfast
I know many of us have heard that it is important to eat a small dinner and larger lunch and breakfast, but how many of us actually do it? I know, for me, it is tough! My husband gets home and is starving so I would make a big meal to fill him up, when in reality, a smaller meal would do. So, to try to change this, I am making his lunches bigger, and then keeping a larger dinner, but making it "larger" with fruit and salads. I am a Midwest girl at heart and love my meat and potatoes, but for the sake of our health, we are eating more fruits and vegetables and less meat and potatoes at dinner...and guess what...it's still filling!
Exercise Tip of the Day
Try a Pedometer
When I was working in a rehab hospital, I often found that at the end of the day I was so tired from running around all over (I know busy moms can relate!), that I really did not want to work out at night. One thing that experts recommend for those of us who have limited time to workout is to walk 5-6 miles a day (at least 10,000 steps).
I know that starting a workout program can seem really overwhelming, one thing that might be good to try is buying a pedometer and tracking your steps. Make a simple chart that tracks your steps each day and try to increase your steps by 500 every day. Park a little farther away in the parking lot, take the stairs, walk on your work break...each of these activities can add tons of steps! You can even make a little contest out of it with co-workers, friends and families! Have fun with it :)
Eat a Larger Lunch & Breakfast
I know many of us have heard that it is important to eat a small dinner and larger lunch and breakfast, but how many of us actually do it? I know, for me, it is tough! My husband gets home and is starving so I would make a big meal to fill him up, when in reality, a smaller meal would do. So, to try to change this, I am making his lunches bigger, and then keeping a larger dinner, but making it "larger" with fruit and salads. I am a Midwest girl at heart and love my meat and potatoes, but for the sake of our health, we are eating more fruits and vegetables and less meat and potatoes at dinner...and guess what...it's still filling!
Exercise Tip of the Day
Try a Pedometer
When I was working in a rehab hospital, I often found that at the end of the day I was so tired from running around all over (I know busy moms can relate!), that I really did not want to work out at night. One thing that experts recommend for those of us who have limited time to workout is to walk 5-6 miles a day (at least 10,000 steps).
I know that starting a workout program can seem really overwhelming, one thing that might be good to try is buying a pedometer and tracking your steps. Make a simple chart that tracks your steps each day and try to increase your steps by 500 every day. Park a little farther away in the parking lot, take the stairs, walk on your work break...each of these activities can add tons of steps! You can even make a little contest out of it with co-workers, friends and families! Have fun with it :)
My Progress...A day late (but not a dollar short :)
okay, so yesterday I totally forgot to update you on my progress! So sorry about that..we will pick up How To Read Food Labels: Carbohydrates. Well, last week, my working out went really well. But again, I struggled with my eating :) It has always been a fight!!
I worked out Tuesday and Saturday with Coach K. We did Workout A again on Saturday and realized that it is by far our least favorite workout, but then we did workout B today and realized that our least favorite workout is always the workout we are doing :) LOL! Then, I took a walk on Friday and Sunday...so pretty good last week :)
Now, nutrition wise, I am still struggling with craving sweets. I did a good job on keeping my free days though, but it is just not getting any easier! Hopefully, this week....
I worked out Tuesday and Saturday with Coach K. We did Workout A again on Saturday and realized that it is by far our least favorite workout, but then we did workout B today and realized that our least favorite workout is always the workout we are doing :) LOL! Then, I took a walk on Friday and Sunday...so pretty good last week :)
Now, nutrition wise, I am still struggling with craving sweets. I did a good job on keeping my free days though, but it is just not getting any easier! Hopefully, this week....
Monday, April 26, 2010
TOTD
Nutrition Tip of the Day
Sneak in the Whole Grains!
Now, I have to admit this was not my idea! I had Rachael Ray on today (it was her "Tip" day, I love those days!), and she was mentioning some different ideas on how to add whole grains to your day. I absolutely loved these tips so I wanted to share them with you:
1) Add millet to macaroni and cheese: I have never tried this, but I bet it's great!
2) Substitute barley for risotto: it adds a nuttier flavor!
3) Try brown rice instead of white rice. Let me tell you that if my husband (who is Asian) can switch to brown rice you can too :)
Exercise Tip of the Day
Work Opposite Muscle Groups
Most of our muscles are grouped in pairs where one is the agonist and the other is the antagonist, and when you work these muscle pairs together you get great benefits. For instance, when doing bicep curls, try doing a set of bicep curls and then immediately do a set of triceps extensions. This will not only give your biceps a rest, but also extend them and give them a stretch. And the same is true when you go back to the bicep curls--the triceps will get a rest and a nice stretch!
Sneak in the Whole Grains!
Now, I have to admit this was not my idea! I had Rachael Ray on today (it was her "Tip" day, I love those days!), and she was mentioning some different ideas on how to add whole grains to your day. I absolutely loved these tips so I wanted to share them with you:
1) Add millet to macaroni and cheese: I have never tried this, but I bet it's great!
2) Substitute barley for risotto: it adds a nuttier flavor!
3) Try brown rice instead of white rice. Let me tell you that if my husband (who is Asian) can switch to brown rice you can too :)
Exercise Tip of the Day
Work Opposite Muscle Groups
Most of our muscles are grouped in pairs where one is the agonist and the other is the antagonist, and when you work these muscle pairs together you get great benefits. For instance, when doing bicep curls, try doing a set of bicep curls and then immediately do a set of triceps extensions. This will not only give your biceps a rest, but also extend them and give them a stretch. And the same is true when you go back to the bicep curls--the triceps will get a rest and a nice stretch!
How to Read a Food Label: Fats
I hope everyone had a great day of rest yesterday :) It's such a great reminder for me to be writing these particular Blogs on how to read food labels because oftentimes I get so stuck in my routine and only buy certain products that when I look at new products I have to remember all these things! I hope you are enjoying this as much as I am :)
Fats--we always hear about fats: unsaturated, saturated, cholesterol,trans fatty acids, glycerol...what do all these mean? Well, let's start with what a fat is. Fats are made of a glycerol molecule that is attached to fatty acid chains. These chains are long chains of carbon bonded to hydrogen molecules. The difference between saturated and unsaturated fats is found in the way that the carbons and hydrogens bond together.
Remember those little molecule models that were used in Chemistry class in high school? Some models were triangles, some were flat, etc. Well, in a saturated fat, all the carbon molecules are bonded to four hydrogens in "single" bonds. These single bonds lay flat. Whereas, unsaturated fats are composed of some carbons along the chain only bonded to two hydrogens using double bonds. These double bonds cause kinks in the chain.
So, if we think about what saturated fats look like, we realize they are all the fats that (at room temperature) lay flat on top of each other (i.e. butter, animal fats, etc.). Unsaturated fats are not solid at room temperature (due to the kinks in the chain) and are oils and other plant fats.
Okay, what about those trans fatty acids we are always hearing about? Well, a trans fatty acid is made through hydrogenation. Hydrogenation is just a fancy word for adding hydrogen. Since unsaturated fats have room for more hydrogen (remember, some of the carbons are only bonded to two hydrogens), more hydrogens are added causing the chains to lay flat! This makes an unsaturated fat have the same composition of saturated fats--these "special" (and very unhealthy fats) are called "trans fatty acids." These trans fatty acids, and saturated fats increase LDL cholesterol (bad cholesterol), whereas unsaturated fats increase HDL cholesterol (good cholesterol).
Now, fats are not all bad! In fact, we need fats. They provide us with energy storage (that is why animals who hibernate keep fat stores!), and insulation. The recommended fat intake is 20-35% of total calorie intake.
Fats--we always hear about fats: unsaturated, saturated, cholesterol,trans fatty acids, glycerol...what do all these mean? Well, let's start with what a fat is. Fats are made of a glycerol molecule that is attached to fatty acid chains. These chains are long chains of carbon bonded to hydrogen molecules. The difference between saturated and unsaturated fats is found in the way that the carbons and hydrogens bond together.
Remember those little molecule models that were used in Chemistry class in high school? Some models were triangles, some were flat, etc. Well, in a saturated fat, all the carbon molecules are bonded to four hydrogens in "single" bonds. These single bonds lay flat. Whereas, unsaturated fats are composed of some carbons along the chain only bonded to two hydrogens using double bonds. These double bonds cause kinks in the chain.
So, if we think about what saturated fats look like, we realize they are all the fats that (at room temperature) lay flat on top of each other (i.e. butter, animal fats, etc.). Unsaturated fats are not solid at room temperature (due to the kinks in the chain) and are oils and other plant fats.
Okay, what about those trans fatty acids we are always hearing about? Well, a trans fatty acid is made through hydrogenation. Hydrogenation is just a fancy word for adding hydrogen. Since unsaturated fats have room for more hydrogen (remember, some of the carbons are only bonded to two hydrogens), more hydrogens are added causing the chains to lay flat! This makes an unsaturated fat have the same composition of saturated fats--these "special" (and very unhealthy fats) are called "trans fatty acids." These trans fatty acids, and saturated fats increase LDL cholesterol (bad cholesterol), whereas unsaturated fats increase HDL cholesterol (good cholesterol).
Now, fats are not all bad! In fact, we need fats. They provide us with energy storage (that is why animals who hibernate keep fat stores!), and insulation. The recommended fat intake is 20-35% of total calorie intake.
Saturday, April 24, 2010
TOTD
Nutrition Tip of the Day
Be Creative and Adventurous
I have given up on using recipes all the time, because I hate to go to the store for a few ingredients. For instance, I had a recipe that called for leeks, but I don't keep leeks in the house (and I don't really know many people that do!), so I had to be creative and find a substitute (an onion did the trick, not as mild as the leek, but it worked!). I encourage you to get creative with your cooking.
With all the substitution strategies I shared with you over the past week, get adventurous! I always love to find recipes and try to make them healthier! One of my favorite things to do is create dishes that help me "clean out the fridge." I can never replicate them, but I don't waste as much food and it's fun! Try it and see if you enjoy it.
Exercise Tip of the Day
Never Let Your Knees Go Past Your Toes
If any of you have knee problems like I do, I'm sure you've heard this! When doing any kind of weight bearing exercise (i.e. squats, lunges, etc.), never let your knee pass your toes. If you let your knee get past your toes you are frontloading the knee cap and placing unneeded pressure on it. So, the next time you are doing a weight bearing exercise for your legs, remember this rule!
Be Creative and Adventurous
I have given up on using recipes all the time, because I hate to go to the store for a few ingredients. For instance, I had a recipe that called for leeks, but I don't keep leeks in the house (and I don't really know many people that do!), so I had to be creative and find a substitute (an onion did the trick, not as mild as the leek, but it worked!). I encourage you to get creative with your cooking.
With all the substitution strategies I shared with you over the past week, get adventurous! I always love to find recipes and try to make them healthier! One of my favorite things to do is create dishes that help me "clean out the fridge." I can never replicate them, but I don't waste as much food and it's fun! Try it and see if you enjoy it.
Exercise Tip of the Day
Never Let Your Knees Go Past Your Toes
If any of you have knee problems like I do, I'm sure you've heard this! When doing any kind of weight bearing exercise (i.e. squats, lunges, etc.), never let your knee pass your toes. If you let your knee get past your toes you are frontloading the knee cap and placing unneeded pressure on it. So, the next time you are doing a weight bearing exercise for your legs, remember this rule!
How to Read a Food Label: Proteins
When discussing proteins, one of the first things you might hear is: "Proteins are the building blocks of muscle," and amino acids are the building blocks of proteins. If we look back to our high school days, we might remember the DNA molecule (the one that looks like a two sided staircase). Well, our DNA is made up of nucleotides, which are the building blocks of amino acids. So...muscles are made of proteins that are formed from amino acids and DNA. But what does all this have to do with nutrition labels?
When looking at a nutrition label you will notice a gram amount for how much protein is in the food product. Since proteins build up muscle cells (remember, the number of our muscle cells never change) by making them larger (aka hypertrophy, we've all heard of atrophy, where the muscle cells get smaller, hypertrophy is the opposite!), proteins are an essential part of our diet!
Not only are proteins a key component in muscle cells, but in other cells as well. DNA codes for proteins, and proteins do not just make up muscle cells but also hormones, cell membranes, bone, blood cells, enzymes and much more! Protein can be found in meat, poultry, legumes, eggs, milk products, and nuts. The recommended amount of proteins is .36 grams per pound per day. For example, a person who weighs 140 pounds needs approximately 50 grams of protein per day. Remember, there are always exceptions to the rule :)
When looking at a nutrition label you will notice a gram amount for how much protein is in the food product. Since proteins build up muscle cells (remember, the number of our muscle cells never change) by making them larger (aka hypertrophy, we've all heard of atrophy, where the muscle cells get smaller, hypertrophy is the opposite!), proteins are an essential part of our diet!
Not only are proteins a key component in muscle cells, but in other cells as well. DNA codes for proteins, and proteins do not just make up muscle cells but also hormones, cell membranes, bone, blood cells, enzymes and much more! Protein can be found in meat, poultry, legumes, eggs, milk products, and nuts. The recommended amount of proteins is .36 grams per pound per day. For example, a person who weighs 140 pounds needs approximately 50 grams of protein per day. Remember, there are always exceptions to the rule :)
Friday, April 23, 2010
TOTD
Nutrition Tip of the Day
Read Nutrition Labels
Well, this tip is really going to be a plug to get you hooked to read for the next few days! In the next few days I will be explaining exactly how to read a food label. Today we are touching upon calories, but stay tuned :)
Anyways, it is important to learn how to read a food label! You can find out so many things about what you're eating by learning how to "interpret" the food label.
Exercise Tip of the Day
Give Yourself Incentives
I know I touched upon this earlier when describing my personal goals, but it is so important to give yourself an incentive! Whether it's fitting in to a certain pair of jeans, or getting a pedicure...find something that motivates you!
Read Nutrition Labels
Well, this tip is really going to be a plug to get you hooked to read for the next few days! In the next few days I will be explaining exactly how to read a food label. Today we are touching upon calories, but stay tuned :)
Anyways, it is important to learn how to read a food label! You can find out so many things about what you're eating by learning how to "interpret" the food label.
Exercise Tip of the Day
Give Yourself Incentives
I know I touched upon this earlier when describing my personal goals, but it is so important to give yourself an incentive! Whether it's fitting in to a certain pair of jeans, or getting a pedicure...find something that motivates you!
Why do Calories Count?
We have all heard about counting calories and the recommended intake of 2,000 calories, but what exactly is a calorie? Technically, a Calorie is the amount of heat required to raise one mL of water, one degree Celsius. But, what does that mean for us in terms of nutrition? Basically, a calorie is a unit of energy (only energy could raise temperature).
You will notice that in the above paragraph I capitalized one Calorie and left the other uncapitalized (is that even a word?). When we are discussing food calories (not capitalized), the number on the nutrition label is technically a kilocalorie (1,000 normal Calories). Basically, a calorie is stored energy.
In chemistry, stored energy is also known as potential energy--it has the potential to do something. That is the same with calories in food, it has the potential to be energy!
You will notice that in the above paragraph I capitalized one Calorie and left the other uncapitalized (is that even a word?). When we are discussing food calories (not capitalized), the number on the nutrition label is technically a kilocalorie (1,000 normal Calories). Basically, a calorie is stored energy.
In chemistry, stored energy is also known as potential energy--it has the potential to do something. That is the same with calories in food, it has the potential to be energy!
Thursday, April 22, 2010
Workouts A, B, C, and D
Okay, here are the 4 workouts that Coach K and I have been doing together. For the first four weeks we are doing 2x15, then we are going to increase our sets and do 3x15. After the initial 8 weeks we are going to increase our weight and do 3x10. We are keeping the repetitions higher because we are wanting to train for endurance. The only exceptions are the abdominal exercises (most of which we will start with 20 reps and increase to 25 or 30 depending on the exercise). Enough rambling, here are our workouts.
We do every exercise in pairs so we do the first 2 together and then do the next two, etc.
Workout A
ABC Squats
Frog Crunches with a Leg Lift
Push-ups
Sternum Pull-ups
Plie Squat with Bicep Curl
Accordian Crunch
Crunches with a Ball Toss & Twist
Lateral/Front/Rear Delt Raises with Squats
Tricep Kickbacks
Supermans
Workout B
Single Leg Squats with Bicep Curl & Shoulder Press
Tricep Ropes
Wide Grip Super Pulls
Back Extensions
Swiss Ball Pull-ins (for lower abs)
Decline Crunches with Punches
Swiss Ball Pull-ins (for hamstrings)
Hip Sled (aka Leg Press)
Calf Raises
Dumbbell Chest Press
Workout C
Standing Lunges with Bicep Curls
Ball Crunches
Decline Chest Presses
Lat Pull Downs
Bicycles
Side Lying T-Twists
One Arm Rows with Tricep Kickbacks
Romanian Deadlifts
Supermans
Bridge Holds
Workout D
Single Leg Squat with Leg Curl on Swiss Ball
Dumbbell Incline Chest Press
Rope Climbers
Toe Touch Crunches
Tricep Dips
Bicep Curl with Shoulder Press
V-sits with Medicine Ball between Legs
Leg Curls
Ball Marches
Reverse Lunges with Dumbbell
We do every exercise in pairs so we do the first 2 together and then do the next two, etc.
Workout A
ABC Squats
Frog Crunches with a Leg Lift
Push-ups
Sternum Pull-ups
Plie Squat with Bicep Curl
Accordian Crunch
Crunches with a Ball Toss & Twist
Lateral/Front/Rear Delt Raises with Squats
Tricep Kickbacks
Supermans
Workout B
Single Leg Squats with Bicep Curl & Shoulder Press
Tricep Ropes
Wide Grip Super Pulls
Back Extensions
Swiss Ball Pull-ins (for lower abs)
Decline Crunches with Punches
Swiss Ball Pull-ins (for hamstrings)
Hip Sled (aka Leg Press)
Calf Raises
Dumbbell Chest Press
Workout C
Standing Lunges with Bicep Curls
Ball Crunches
Decline Chest Presses
Lat Pull Downs
Bicycles
Side Lying T-Twists
One Arm Rows with Tricep Kickbacks
Romanian Deadlifts
Supermans
Bridge Holds
Workout D
Single Leg Squat with Leg Curl on Swiss Ball
Dumbbell Incline Chest Press
Rope Climbers
Toe Touch Crunches
Tricep Dips
Bicep Curl with Shoulder Press
V-sits with Medicine Ball between Legs
Leg Curls
Ball Marches
Reverse Lunges with Dumbbell
Meal Plan for the Upcoming Week
I am not sure if many of you know this, but right now I am doing a 40 day challenge to not go to the grocery store for anything but fresh veggies and fruit (you can journey with me at my other Blog: 40 Day Challenges). The reason I bring this up is because I am having to be a little more creative in my recipes...so bear with me :)
Sunday, 4/24
Sesame Chicken (in the slow cooker from The Better Homes & Gardens, Slow Cooker Cookbook), with Brown Rice, Steamed Veggies and Fruit Salad
Monday, 4/25
Spicy Chicken Fried Rice (using chicken from Sunday) with Green Salad and Fruit
Tuesday, 4/26
Oven baked BBQ Ribs with Whole Wheat Cous-Cous and Green Salad
Wednesday, 4/27
Chicken Enchilada Casserole (load in the veggies...zucchini, corn, onion, tomatoes!) with Spanish Rice, and Cornbread
Thursday, 4/28
Leftovers
Friday, 4/29
Roasted Red Pepper Sauce with Whole Wheat Pasta, Green Salad and Fruit
Saturday, 4/30
Baked Sweet Potatoes, Cheese Pennies (add sliced Ham), Green Salad and Fruit
Sunday, 4/24
Sesame Chicken (in the slow cooker from The Better Homes & Gardens, Slow Cooker Cookbook), with Brown Rice, Steamed Veggies and Fruit Salad
Monday, 4/25
Spicy Chicken Fried Rice (using chicken from Sunday) with Green Salad and Fruit
Tuesday, 4/26
Oven baked BBQ Ribs with Whole Wheat Cous-Cous and Green Salad
Wednesday, 4/27
Chicken Enchilada Casserole (load in the veggies...zucchini, corn, onion, tomatoes!) with Spanish Rice, and Cornbread
Thursday, 4/28
Leftovers
Friday, 4/29
Roasted Red Pepper Sauce with Whole Wheat Pasta, Green Salad and Fruit
Saturday, 4/30
Baked Sweet Potatoes, Cheese Pennies (add sliced Ham), Green Salad and Fruit
TOTD
Nutrition Tip of the Day
Meal Planning is Essential
Since Thursdays are the day that I post my meal plan for the following week (I will be posting that later this evening), I thought it would be the perfect time to discuss planning meals. I have found that planning my meals in advance not only insures that I do not fall in to temptations to grab fast food, but it also helps me save money when shopping.
Planning meals in advance takes a little time and creativity (I am known to get in to a rut!), but in the long run it really pays off. I place my meal plan on the side of the fridge and mark what I need to buy next to each meal so that way when I go to the store I know exactly what I need! Plus, I don't find myself going to the store every night for one ingredient I forgot!
Exercise Tip of the Day
Try Interval Training
A few days ago I mentioned how necessary it is to get your heartrate in to the your "fat burning zone." During interval training, you vary the intensity of your workout. By going at various speeds (always begin with a warm-up), you will help to keep your heartrate within the fat burning zone. For example, by doing a very high intensity your heartrate will reach the upperlimits of your fat burning zone, and then by decreasing intensity (just a little) your heartrate will stay within the lower limits of the fat burning zone.
The advantage of doing interval training is that it keeps workouts from being too boring, and too overwhelming! By varying intensity it keeps the workout new and fun. And by doing interval training, what seems like a daunting task (keeping your heartrate at the upper end of your fat burning zone), isn't quite so daunting because you are doing it in intervals instead of all at one time.
Meal Planning is Essential
Since Thursdays are the day that I post my meal plan for the following week (I will be posting that later this evening), I thought it would be the perfect time to discuss planning meals. I have found that planning my meals in advance not only insures that I do not fall in to temptations to grab fast food, but it also helps me save money when shopping.
Planning meals in advance takes a little time and creativity (I am known to get in to a rut!), but in the long run it really pays off. I place my meal plan on the side of the fridge and mark what I need to buy next to each meal so that way when I go to the store I know exactly what I need! Plus, I don't find myself going to the store every night for one ingredient I forgot!
Exercise Tip of the Day
Try Interval Training
A few days ago I mentioned how necessary it is to get your heartrate in to the your "fat burning zone." During interval training, you vary the intensity of your workout. By going at various speeds (always begin with a warm-up), you will help to keep your heartrate within the fat burning zone. For example, by doing a very high intensity your heartrate will reach the upperlimits of your fat burning zone, and then by decreasing intensity (just a little) your heartrate will stay within the lower limits of the fat burning zone.
The advantage of doing interval training is that it keeps workouts from being too boring, and too overwhelming! By varying intensity it keeps the workout new and fun. And by doing interval training, what seems like a daunting task (keeping your heartrate at the upper end of your fat burning zone), isn't quite so daunting because you are doing it in intervals instead of all at one time.
Wednesday, April 21, 2010
Lions, and Tigers, and Reps and Sets...Oh My!
When you hear the words repetitions and sets are you confused? I remember hearing those words the first time and wondering what they meant. Well, here is a quick overview about them. Hopefully, you'll feel more confident after reading this and be able to add them in to your workout "lingo" :)
Repetitions (aka Reps): The amount of times you complete a certain exercise. The most common number of repetitions usually ranges between 10 and 15.
Sets: The number of times you will complete each number of repetitions. The most common number of sets is 2 to 3.
The most common form of writing reps and sets together is 2x15, 3x10, etc. Translated, this means 2 sets of 15 reps (30 total), and 3 sets of 10 reps (30 total). Now, why don't we just do 30 and call it a day instead of doing 2 or 3 sets? Well, if you are able to do 30 in a row, the resistance (aka weight or dumbbell) required would be much less than if you were to do 15, then rest and do 15 more. At the end of each set, the last 2 or 3 reps should be fairly hard to do. If the last 2 or 3 are hard to complete, then you have found a good weight! If the last 2 or 3 are too easy, then you may need more weight.
What is the best number of reps and sets? This totally depends on your goal. If your goal is to tone and get endurance, then sticking with a higher number of reps and 2 to 3 sets is ideal (i.e. 3x10, 2x15). If your goal is to gain larger amount of muscle mass then a lower number of reps and sets is ideal (i.e. 5x5, 3x3).
Repetitions (aka Reps): The amount of times you complete a certain exercise. The most common number of repetitions usually ranges between 10 and 15.
Sets: The number of times you will complete each number of repetitions. The most common number of sets is 2 to 3.
The most common form of writing reps and sets together is 2x15, 3x10, etc. Translated, this means 2 sets of 15 reps (30 total), and 3 sets of 10 reps (30 total). Now, why don't we just do 30 and call it a day instead of doing 2 or 3 sets? Well, if you are able to do 30 in a row, the resistance (aka weight or dumbbell) required would be much less than if you were to do 15, then rest and do 15 more. At the end of each set, the last 2 or 3 reps should be fairly hard to do. If the last 2 or 3 are hard to complete, then you have found a good weight! If the last 2 or 3 are too easy, then you may need more weight.
What is the best number of reps and sets? This totally depends on your goal. If your goal is to tone and get endurance, then sticking with a higher number of reps and 2 to 3 sets is ideal (i.e. 3x10, 2x15). If your goal is to gain larger amount of muscle mass then a lower number of reps and sets is ideal (i.e. 5x5, 3x3).
TOTD
Nutrition Tip of the Day
Substitution Tip #8 (sorry I miscounted yesterday!): Try Fresh instead of Processed foods
Processed foods are all around us, but it's time for a fresh food revolution! Fresh fruits and vegetables have more nutrients and less sodium than processed foods. Now, I know that buying fresh foods can be a little more expensive, but in a recent study published by the AMA (American Medical Association), families who ate fresh fruits and vegetables spent less on medical costs than those who primarily ate processed foods. So it may seem like more now, but over the long haul it is worth it!
Buying fresh foods doesn't necessarily mean you have to buy expensive fruits and vegetables from your grocery store. Try a local farmer's market. Here in Fresno we have a few that are throughout the week, and it makes a fun outing for the family and supports local growers. It also gives us a great time to talk to our children about healthy choices and introduces them to the plethora of wonderful fresh choices!
Exercise Tip of the Day
Breathe, Breathe, Breathe
Have you ever noticed how our natural inclination when doing something hard is to hold our breath? For instance, when lifting a box from the floor we hold our breath when picking it up. Well, this is also what many of us do when exercising and it makes it much harder! Proper breathing while exercising is essential. Breathing properly helps deliver oxygen to your working muscle cells.
When doing resistance training it is important that you breathe OUT during the hard part (usually what is called the concentric phase of the exercise). For example, when doing a bicep curl you would lift the dumbbell from below your waist towards the shoulder. It is during this phase that you would breathe out, and during the lowering phase you would breathe in. This is the rule of thumb for most exercises. Try it, and you'll be surprised at what a big difference it makes! On a side note, this is also the type of breathing they teach you to do during labor.
Substitution Tip #8 (sorry I miscounted yesterday!): Try Fresh instead of Processed foods
Processed foods are all around us, but it's time for a fresh food revolution! Fresh fruits and vegetables have more nutrients and less sodium than processed foods. Now, I know that buying fresh foods can be a little more expensive, but in a recent study published by the AMA (American Medical Association), families who ate fresh fruits and vegetables spent less on medical costs than those who primarily ate processed foods. So it may seem like more now, but over the long haul it is worth it!
Buying fresh foods doesn't necessarily mean you have to buy expensive fruits and vegetables from your grocery store. Try a local farmer's market. Here in Fresno we have a few that are throughout the week, and it makes a fun outing for the family and supports local growers. It also gives us a great time to talk to our children about healthy choices and introduces them to the plethora of wonderful fresh choices!
Exercise Tip of the Day
Breathe, Breathe, Breathe
Have you ever noticed how our natural inclination when doing something hard is to hold our breath? For instance, when lifting a box from the floor we hold our breath when picking it up. Well, this is also what many of us do when exercising and it makes it much harder! Proper breathing while exercising is essential. Breathing properly helps deliver oxygen to your working muscle cells.
When doing resistance training it is important that you breathe OUT during the hard part (usually what is called the concentric phase of the exercise). For example, when doing a bicep curl you would lift the dumbbell from below your waist towards the shoulder. It is during this phase that you would breathe out, and during the lowering phase you would breathe in. This is the rule of thumb for most exercises. Try it, and you'll be surprised at what a big difference it makes! On a side note, this is also the type of breathing they teach you to do during labor.
Tuesday, April 20, 2010
TOTD
Nutrition Tip of the Day
Substitution Tip #6: Try Olive Oil instead of Butter
Now, I am from the Midwest, and it is almost a sin to say that there is a butter substitute :) Despite my upbringing, switching from butter to olive oil is a very good and extremely healthy substitution to make. That doesn't mean I don't use butter for some things, but for some things olive oil is a good substitution (sauteeing, keeping noodles from sticking together, etc.). The nutrients in olive oil far outweigh the nutrients in butter. Olive oil contains much less saturated fat, cholesterol and sodium than butter. Try it in a few things--it adds such a rich flavor!
Exercise Tip of the Day
Do Small Acts of Physical Activity all Day Long
Just like I mentioned in my posting today, it is important to find some small increments of time to add in physical activity. For example, find a few times in a day to do 15-20 minutes of small acts of physical activity like dishes, walking, gardening, etc. By creating some time to work in small increments it won't seem so overwhelming and impossible to create a 45 minute block!
Substitution Tip #6: Try Olive Oil instead of Butter
Now, I am from the Midwest, and it is almost a sin to say that there is a butter substitute :) Despite my upbringing, switching from butter to olive oil is a very good and extremely healthy substitution to make. That doesn't mean I don't use butter for some things, but for some things olive oil is a good substitution (sauteeing, keeping noodles from sticking together, etc.). The nutrients in olive oil far outweigh the nutrients in butter. Olive oil contains much less saturated fat, cholesterol and sodium than butter. Try it in a few things--it adds such a rich flavor!
Exercise Tip of the Day
Do Small Acts of Physical Activity all Day Long
Just like I mentioned in my posting today, it is important to find some small increments of time to add in physical activity. For example, find a few times in a day to do 15-20 minutes of small acts of physical activity like dishes, walking, gardening, etc. By creating some time to work in small increments it won't seem so overwhelming and impossible to create a 45 minute block!
Everyday Activities as Exercise
I know we have all heard the physical activity guidelines: 30 minutes a day. But how do we get in those 30 minutes between working and caring for our families? Well, one way is that everyday activities can be exercise. For instance, doing housework can burn as many as 240 calories an hour, walking briskly with a stroller can burn as many as 300 calories an hour, and gardening can burn as many as 325 calories an hour.
Now, I know we all don't have time to do things for an hour at a time (unless we have a babysitter!). But think of everything in small increments of 15-20 minutes. So, if you can put in 3-5 small increments a day (this totally reminds me of the beginning of the movie About a Boy and his time increments!), you'll have your recommended amount of physical activity in for the day! For instance, if you are able to clean the house for 20-30 minutes, then later take a walk for 15-20 minutes, and do some weeding for 15-20 minutes, you'll have your recommendations in.
Getting our workouts in takes a little planning, but it's worth it! We will feel more energized and better!
Challenge: Try to pick a few activities tomorrow to put into your day!
Now, I know we all don't have time to do things for an hour at a time (unless we have a babysitter!). But think of everything in small increments of 15-20 minutes. So, if you can put in 3-5 small increments a day (this totally reminds me of the beginning of the movie About a Boy and his time increments!), you'll have your recommended amount of physical activity in for the day! For instance, if you are able to clean the house for 20-30 minutes, then later take a walk for 15-20 minutes, and do some weeding for 15-20 minutes, you'll have your recommendations in.
Getting our workouts in takes a little planning, but it's worth it! We will feel more energized and better!
Challenge: Try to pick a few activities tomorrow to put into your day!
Monday, April 19, 2010
TOTD
Nutrition Tip of the Day
Substitution Tip #6: Try Dark Chocolate instead of Milk Chocolate
It's ironic that I mention to you my struggle with sugar and now in my tip of the day I'm talking about chocolate! LOL! But, seriously, if you haven't tried dark chocolate...it is time! About 4 years ago, I was a milk chocolate fan...dark chocolate wasn't sweet enough, but after seeing all the health benefits of dark chocolate versus milk chocolate (check out Dark Chocolate is Healthy Chocolate), I was convinced and made the switch. It's like dream come true...healthy chocolate (of course everything in moderation!). Just try it and see if your taste buds can make the switch too!
Exercise Tip of the Day
Have a Plan of Action
When doing any kind of workout it is important to follow a plan. We have all seen those people in the gym who do 10 leg exercises and then 1 arm exercise. By creating a workout plan you can target the areas you'd like to improve upon and make sure that your workouts are balanced! Having an action plan may take a little more time, but in the end you will be happier with the results!
Substitution Tip #6: Try Dark Chocolate instead of Milk Chocolate
It's ironic that I mention to you my struggle with sugar and now in my tip of the day I'm talking about chocolate! LOL! But, seriously, if you haven't tried dark chocolate...it is time! About 4 years ago, I was a milk chocolate fan...dark chocolate wasn't sweet enough, but after seeing all the health benefits of dark chocolate versus milk chocolate (check out Dark Chocolate is Healthy Chocolate), I was convinced and made the switch. It's like dream come true...healthy chocolate (of course everything in moderation!). Just try it and see if your taste buds can make the switch too!
Exercise Tip of the Day
Have a Plan of Action
When doing any kind of workout it is important to follow a plan. We have all seen those people in the gym who do 10 leg exercises and then 1 arm exercise. By creating a workout plan you can target the areas you'd like to improve upon and make sure that your workouts are balanced! Having an action plan may take a little more time, but in the end you will be happier with the results!
My Progress
Okay, time for me to be held accountable and fess up! I started off with a bang, but didn't end the week so well :( Let's start with the good: I worked out on Tuesday and Thursday with Coach K (using Workouts A & B--I will get those posted this week), I went to open gym (for basketball) on Thursday, and walked to church on Sunday (only about 3/4 mile total). Overall, my physical activity was on target for where I wanted to be. But now it's time to fess up about nutrition...
I did really well Monday through Friday...then it was time for my free days...and I have to admit I ate WAY too much sugar and unhealthy food. It felt good at the moment, but now my body just wants more (that's the bummer about sugar! It has that affect on our bodies and is actually addictive). So, today has been a struggle! I feel like it's a boxing match...Sugar in one corner and me in the other! Right now, sugar has the advantage, but I'm not going to let it get a KO :) I'll keep you updated on the match, every Monday I am going to update you on my progress!
On a side note, it's tough to remember what I did last week...I had to write it all down in my nutrition journal (I kept a little workout log of what physical activity I did!). This baby brain is killing me...I've heard it never goes away, but I guess my beautiful girl is worth it :)
I did really well Monday through Friday...then it was time for my free days...and I have to admit I ate WAY too much sugar and unhealthy food. It felt good at the moment, but now my body just wants more (that's the bummer about sugar! It has that affect on our bodies and is actually addictive). So, today has been a struggle! I feel like it's a boxing match...Sugar in one corner and me in the other! Right now, sugar has the advantage, but I'm not going to let it get a KO :) I'll keep you updated on the match, every Monday I am going to update you on my progress!
On a side note, it's tough to remember what I did last week...I had to write it all down in my nutrition journal (I kept a little workout log of what physical activity I did!). This baby brain is killing me...I've heard it never goes away, but I guess my beautiful girl is worth it :)
Saturday, April 17, 2010
TOTD
Nutrition Tip of the Day
Substitution Tip #5: Try Water instead of Soda (or pop if you're from the Midwest like me!)
All the calories consumed in soda are empty calories--meaning they have no nutritional value whatsoever (see Nutrition Facts). Try drinking water instead! If you are craving carbonation, there are SOO many great flavored carbonated waters out there. It's worth a try :)
Exercise Tip of the Day
Muscle Cells and Exercise
Before my schooling, I thought that when my muscles were larger that I was making more muscle (increasing the number of muscle cells). However, I was mistaken! The number of our muscle cells never changes. When our muscles are larger, our muscle cells have gotten larger, and then when our muscles are smaller the cells have atrophied (gotten smaller). So remember, you always have the same number of muscle cells, which can be a very encouraging thing to hear. If at one time you were more toned (which I have been before :), it is possible to get back to that point!
Substitution Tip #5: Try Water instead of Soda (or pop if you're from the Midwest like me!)
All the calories consumed in soda are empty calories--meaning they have no nutritional value whatsoever (see Nutrition Facts). Try drinking water instead! If you are craving carbonation, there are SOO many great flavored carbonated waters out there. It's worth a try :)
Exercise Tip of the Day
Muscle Cells and Exercise
Before my schooling, I thought that when my muscles were larger that I was making more muscle (increasing the number of muscle cells). However, I was mistaken! The number of our muscle cells never changes. When our muscles are larger, our muscle cells have gotten larger, and then when our muscles are smaller the cells have atrophied (gotten smaller). So remember, you always have the same number of muscle cells, which can be a very encouraging thing to hear. If at one time you were more toned (which I have been before :), it is possible to get back to that point!
The Importance of Rest
Oftentimes I can get a bit obsessive about working out when starting an exercise program, and forget the importance of rest! Especially when beginning any kind of exercise program, it is imperative that we take time to let our bodies rest and heal. When doing any kind of resistance exercise, you want to let your body heal at least 48 hours before working the same muscle group. For instance, if you work your biceps and triceps on Monday, you should wait until Wednesday to work them again. This gives ample time for your body to rebuild itself.
Since rest is extremely important, I am going to take Sundays off (from working out and the Blog) as a "Sabbath" day. Not only does this allow my body to recooperate and recover, but it is also part of my spiritual health. I hope that each of you gets a chance to have a rest/Sabbath day! On a side note, one website that I really enjoy looking at (that really aids in my spiritual health) is
Sacred Space
Enjoy your day off :) Talk to you Monday!
Since rest is extremely important, I am going to take Sundays off (from working out and the Blog) as a "Sabbath" day. Not only does this allow my body to recooperate and recover, but it is also part of my spiritual health. I hope that each of you gets a chance to have a rest/Sabbath day! On a side note, one website that I really enjoy looking at (that really aids in my spiritual health) is
Sacred Space
Enjoy your day off :) Talk to you Monday!
Friday, April 16, 2010
Nutrition Journals
One of the other things that I am doing with my "Get Fit" plan (which is what I have decided to call this whole expedition!), is to keep a nutrition journal. I have done this in the past and it has proven to be extremely successful! I find that I am too prideful to eat something unhealthy if I know I have to write it down. So, in my quest to get healthier, I am going to start another nutrition journal.
There are several ways to set up a journal (I just use a lined sheet of paper), some are more complex than others. I don't count calories (although more power to you if you want to!), but I do keep track of how many servings I have per food group. Recently, the Food Pyramid was revamped and no longer recommends a certain number of servings per food group, but I still like to keep track of my servings. For instance, for breakfast this morning I wrote down what time I ate, what I ate, and then at the top of the page I keep a checklist of servings from each food group (I ate my typical greek yogurt, strawberries and granola so I marked one serving fruit, grain, and dairy).
I also add another category to the major food groups (protein, dairy, fruit, vegetables, and breads/grains): Extras (this includes fats, oils, and sweets). I do allow myself one small "extra" each day. My favorite "extra" is dark chocolate. I buy the Pound Plus dark chocolate bar at Trader Joe's, put it in the fridge and allow myself one square per day (approx. 60 calories). I have found that by putting it in the fridge it makes me suck on it (instead of gulping it down which I am prone to do!) and lasts longer, so I feel like I have had more chocolate than just one square.
I can't express the importance a nutrition journal plays in helping me to identify my poor eating habits. For instance, I have realized that my "weak" time of day is usually the late afternoon (that is true for most people). I say it is my "weak" time of day because it is when I really want sugar. I have found it is because my blood sugar is down, and I am a bit tired and stressed after a long day. By identifying this fact, I realize that I need to eat a little snack (usually some nuts and a piece of fruit) around 2 or 3 to prevent from wanting to just eat sweets (my weakness tends to be a White Chocolate Mocha at Starbucks or chocolate) at 4 pm. A nutrition journal also helped me to realize that I was not eating enough protein (I was only having 1 small serving a day), and as a breastfeeding mother, needed to increase this!
Challenge: Try to keep a nutrition journal for one day and see what you can find out about yourself!
There are several ways to set up a journal (I just use a lined sheet of paper), some are more complex than others. I don't count calories (although more power to you if you want to!), but I do keep track of how many servings I have per food group. Recently, the Food Pyramid was revamped and no longer recommends a certain number of servings per food group, but I still like to keep track of my servings. For instance, for breakfast this morning I wrote down what time I ate, what I ate, and then at the top of the page I keep a checklist of servings from each food group (I ate my typical greek yogurt, strawberries and granola so I marked one serving fruit, grain, and dairy).
I also add another category to the major food groups (protein, dairy, fruit, vegetables, and breads/grains): Extras (this includes fats, oils, and sweets). I do allow myself one small "extra" each day. My favorite "extra" is dark chocolate. I buy the Pound Plus dark chocolate bar at Trader Joe's, put it in the fridge and allow myself one square per day (approx. 60 calories). I have found that by putting it in the fridge it makes me suck on it (instead of gulping it down which I am prone to do!) and lasts longer, so I feel like I have had more chocolate than just one square.
I can't express the importance a nutrition journal plays in helping me to identify my poor eating habits. For instance, I have realized that my "weak" time of day is usually the late afternoon (that is true for most people). I say it is my "weak" time of day because it is when I really want sugar. I have found it is because my blood sugar is down, and I am a bit tired and stressed after a long day. By identifying this fact, I realize that I need to eat a little snack (usually some nuts and a piece of fruit) around 2 or 3 to prevent from wanting to just eat sweets (my weakness tends to be a White Chocolate Mocha at Starbucks or chocolate) at 4 pm. A nutrition journal also helped me to realize that I was not eating enough protein (I was only having 1 small serving a day), and as a breastfeeding mother, needed to increase this!
Challenge: Try to keep a nutrition journal for one day and see what you can find out about yourself!
TOTD
Nutrition Tip of the Day
Substitution Tip #4: Whole Wheat Flour
Try using a whole wheat flour instead of an enriched white flour while cooking/baking. When using whole wheat you don't want to completely eliminate the white flour, but split it in half: Substitute half the amount called for in white flour with whole wheat. Whole wheat is much denser so you can not substitute 100% of what the recipe calls for. It will cause your cakes or muffins to have a "heavier" texture, but it really does not change the flavor. Give it a try to see if you like it!
Whole wheat, whole wheat, whole wheat...we hear it all the time, but what is all the fuss about? Whole wheat is actually much better for you than enriched white grains. It all comes down to how the grain is processed. A grain has three parts: the endosperm (small amounts of vitamins and minerals present), bran (contains many vitamins and minerals and most of the fiber in the grain) and germ (where a new plant would sprout, chocked full of vitamains and protein). During the refining process for white flour, the germ and bran are removed, which removes the two biggest sources of nutrients! Whole wheat leaves the entire grain in tact.
Exercise Tip of the Day
Track Your Workouts
This is one of the best things that you can do while working out! When tracking your workouts, you are better able to see what areas you are improving on, what areas are weaker/stronger, and how you are progressing. You do not have to have a spreadsheet, or any fancy method of tracking. Simply writing down what you did, how many times you did it (the number of repetitions and sets), and how much weight you were able to do, will get the job done!
Personally, I find that tracking my workouts gives me extra motivation, incentive, and accountability. For instance, if I am tempted to grab 5 pounds for a certain exercise because I am sore, but see that I did 10 pounds last week, then it holds me accountable to what I am really able to do (and believe me, I try to do that a lot!). Also, it proves to me that I am getting stronger and more fit! I can see the progress written down.
Exercise is wonderful, but it can get discouraging when we feel like we have not progressed. Tracking our workouts really enables us to know that we are improving and reaching our goals!
Substitution Tip #4: Whole Wheat Flour
Try using a whole wheat flour instead of an enriched white flour while cooking/baking. When using whole wheat you don't want to completely eliminate the white flour, but split it in half: Substitute half the amount called for in white flour with whole wheat. Whole wheat is much denser so you can not substitute 100% of what the recipe calls for. It will cause your cakes or muffins to have a "heavier" texture, but it really does not change the flavor. Give it a try to see if you like it!
Whole wheat, whole wheat, whole wheat...we hear it all the time, but what is all the fuss about? Whole wheat is actually much better for you than enriched white grains. It all comes down to how the grain is processed. A grain has three parts: the endosperm (small amounts of vitamins and minerals present), bran (contains many vitamins and minerals and most of the fiber in the grain) and germ (where a new plant would sprout, chocked full of vitamains and protein). During the refining process for white flour, the germ and bran are removed, which removes the two biggest sources of nutrients! Whole wheat leaves the entire grain in tact.
Exercise Tip of the Day
Track Your Workouts
This is one of the best things that you can do while working out! When tracking your workouts, you are better able to see what areas you are improving on, what areas are weaker/stronger, and how you are progressing. You do not have to have a spreadsheet, or any fancy method of tracking. Simply writing down what you did, how many times you did it (the number of repetitions and sets), and how much weight you were able to do, will get the job done!
Personally, I find that tracking my workouts gives me extra motivation, incentive, and accountability. For instance, if I am tempted to grab 5 pounds for a certain exercise because I am sore, but see that I did 10 pounds last week, then it holds me accountable to what I am really able to do (and believe me, I try to do that a lot!). Also, it proves to me that I am getting stronger and more fit! I can see the progress written down.
Exercise is wonderful, but it can get discouraging when we feel like we have not progressed. Tracking our workouts really enables us to know that we are improving and reaching our goals!
Thursday, April 15, 2010
Tips of the Day (TOTD)
Nutrition Tip of the Day
Substitution Tip #3: Try substituting applesauce for vegetable oil. It works great in cakes, brownies and breads; and it adds a ton of moisture! You can also use pumpkin instead of applesauce to add some fiber. These substitutions, most of the time, will cut the calorie content in half!
Exercise Tip of the Day
Don’t Base your Progress on Weight Loss/Gain
The best way to track your progress is to measure how your clothes fit and how you feel (Do you have more energy? Are you less stressed?)! As practitioners, we like to use body fat percentage as our tracker. Unless you have access to calipers and a trained professional you may not have this at your fingertips (the electrical scales and handheld models are not very accurate), so the best way to measure your progress is to see how your clothes are fitting—not the scale!
Muscle weighs more than fat; however it has a “higher metabolism” than fat. That simply means that it uses more calories an hour than fat to sustain its functioning (almost 10 times more calories are burned with muscle!). When your body is composed of more muscle, you will burn more calories! That is the reason why Olympic athletes, like Michael Phelps, can eat up to 5,000 calories a day; their bodies are composed of less fat and more muscle (this is what body fat percentage measures). They need more calories to keep up their daily functioning, and they are expending massive amounts of calories in physical activity.
So, don’t worry too much about that scale. In the beginning you may see steady weight loss and then you might hit a plateau. But, rest assured that if you are being diligent and persistent your body will be changing its composition.
This is something that is SOOO important to remember and hard to do! I often forget this and want to see a drastic and steady weight loss (by the way, 2 pounds per week is considered a healthy amount of weight loss)! But, I have to remember this tip often :)
Substitution Tip #3: Try substituting applesauce for vegetable oil. It works great in cakes, brownies and breads; and it adds a ton of moisture! You can also use pumpkin instead of applesauce to add some fiber. These substitutions, most of the time, will cut the calorie content in half!
Exercise Tip of the Day
Don’t Base your Progress on Weight Loss/Gain
The best way to track your progress is to measure how your clothes fit and how you feel (Do you have more energy? Are you less stressed?)! As practitioners, we like to use body fat percentage as our tracker. Unless you have access to calipers and a trained professional you may not have this at your fingertips (the electrical scales and handheld models are not very accurate), so the best way to measure your progress is to see how your clothes are fitting—not the scale!
Muscle weighs more than fat; however it has a “higher metabolism” than fat. That simply means that it uses more calories an hour than fat to sustain its functioning (almost 10 times more calories are burned with muscle!). When your body is composed of more muscle, you will burn more calories! That is the reason why Olympic athletes, like Michael Phelps, can eat up to 5,000 calories a day; their bodies are composed of less fat and more muscle (this is what body fat percentage measures). They need more calories to keep up their daily functioning, and they are expending massive amounts of calories in physical activity.
So, don’t worry too much about that scale. In the beginning you may see steady weight loss and then you might hit a plateau. But, rest assured that if you are being diligent and persistent your body will be changing its composition.
This is something that is SOOO important to remember and hard to do! I often forget this and want to see a drastic and steady weight loss (by the way, 2 pounds per week is considered a healthy amount of weight loss)! But, I have to remember this tip often :)
Meal Plan for the Week
My Meal Plan for the Week (next week 4/18-4/24)
Before I forget (which happens so much now...this baby brain/fog thing is for real!) I will post my meal plan for the following week each Thursday to hold myself accountable to making it. Anyways, back to the subject at hand, I will usually make things in large quantities, and then freeze them for a later date. It takes more time in the beginning, but it’s great when you need a quick meal after a long day. I do the same with breakfasts; I will make muffins, cereal bars, and granola for a quick breakfast on the go.
Breakfasts:
I am pretty boring and usually eat the same breakfast most of the time for a few weeks (until I get tired of it :). Right now, I am on a Greek yogurt, berries, flaxseed, and homemade granola kick. If you like granola (not real sweet granola, that’s why my husband doesn’t like this granola...that’s okay, more for me!) you should try this recipe:
2 c. steel cut oats
¼ c. oat bran
1/8 c. walnuts
1/8 c. sunflower seeds
½ tablespoon cinnamon
¼ teaspoon cardamom
¼ teaspoon ground ginger
1/8 c. apple juice
1/8 c. orange juice & zest of one small orange
1/8 c. lime juice & zest of one half lime
1/8 c. lemon juice & zest of one half lemon
1/8 c. canola oil
1/8 c. agave syrup
¼ tablespoon vanilla extract
¼ c. dried fruit of your choice (I normally just use raisins, but you can omit to cut down sugar content)
1. Preheat oven to 300 degrees. Combine oats, bran, nuts, and spices in a large bowl. Set it aside.
2. Heat juices, oil, and agave syrup over medium heat until warm and fragrant. Stir in vanilla and remove from heat.
3. Pour juice mixture into the dry mixture and mix thoroughly. Place on cookie sheets (with edges so it won’t fall off!) and bake for 35-40 minutes. Stir occasionally. Enjoy!
Lunches: I usually just eat leftovers from the night before for lunch the next day.
Dinners:
Sunday, 4/18 *Free Day*
Steamed Artichokes with Olive Oil Dipping Sauce
Fruit Salad: I like to keep a fruit salad and green salad in the fridge. With the green salad I keep certain toppings on the side so each person can each choose what they’d like on their salads.
Whole Wheat Pasta with Bursted Tomatoes, Fresh Basil & Grated Parmesan Cheese
Monday, 4/19
Beef Barley Stew
Green Salad
Fruit Salad
Tuesday, 4/20
Sweet & Sour Thai Noodle Bowl
Fruit Salad
Wednesday, 4/21
Tri-tip Tortilla Wraps (Using whole wheat tortillas)
Steamed Zucchini
Baked Sweet Potatoes
Thursday, 4/22
Frittata with Green Onion, Red Potatoes, Mushrooms, and Cheese
Green Salad
Friday, 4/23 *Free Day*
Leftovers
Saturday, 4/24
Lasagna Roll-ups (I use vegetables in EVERYTHING! I secretly, okay not so secret anymore, put mashed up steamed broccoli in the ricotta filling. You can’t tell it’s there at all!)
Green Salad
Roasted Garlic Bread (roasted garlic has great nutrition benefits!)
Challenge: Try to make a plan for what you are going to eat for at least one meal this week!
Before I forget (which happens so much now...this baby brain/fog thing is for real!) I will post my meal plan for the following week each Thursday to hold myself accountable to making it. Anyways, back to the subject at hand, I will usually make things in large quantities, and then freeze them for a later date. It takes more time in the beginning, but it’s great when you need a quick meal after a long day. I do the same with breakfasts; I will make muffins, cereal bars, and granola for a quick breakfast on the go.
Breakfasts:
I am pretty boring and usually eat the same breakfast most of the time for a few weeks (until I get tired of it :). Right now, I am on a Greek yogurt, berries, flaxseed, and homemade granola kick. If you like granola (not real sweet granola, that’s why my husband doesn’t like this granola...that’s okay, more for me!) you should try this recipe:
2 c. steel cut oats
¼ c. oat bran
1/8 c. walnuts
1/8 c. sunflower seeds
½ tablespoon cinnamon
¼ teaspoon cardamom
¼ teaspoon ground ginger
1/8 c. apple juice
1/8 c. orange juice & zest of one small orange
1/8 c. lime juice & zest of one half lime
1/8 c. lemon juice & zest of one half lemon
1/8 c. canola oil
1/8 c. agave syrup
¼ tablespoon vanilla extract
¼ c. dried fruit of your choice (I normally just use raisins, but you can omit to cut down sugar content)
1. Preheat oven to 300 degrees. Combine oats, bran, nuts, and spices in a large bowl. Set it aside.
2. Heat juices, oil, and agave syrup over medium heat until warm and fragrant. Stir in vanilla and remove from heat.
3. Pour juice mixture into the dry mixture and mix thoroughly. Place on cookie sheets (with edges so it won’t fall off!) and bake for 35-40 minutes. Stir occasionally. Enjoy!
Lunches: I usually just eat leftovers from the night before for lunch the next day.
Dinners:
Sunday, 4/18 *Free Day*
Steamed Artichokes with Olive Oil Dipping Sauce
Fruit Salad: I like to keep a fruit salad and green salad in the fridge. With the green salad I keep certain toppings on the side so each person can each choose what they’d like on their salads.
Whole Wheat Pasta with Bursted Tomatoes, Fresh Basil & Grated Parmesan Cheese
Monday, 4/19
Beef Barley Stew
Green Salad
Fruit Salad
Tuesday, 4/20
Sweet & Sour Thai Noodle Bowl
Fruit Salad
Wednesday, 4/21
Tri-tip Tortilla Wraps (Using whole wheat tortillas)
Steamed Zucchini
Baked Sweet Potatoes
Thursday, 4/22
Frittata with Green Onion, Red Potatoes, Mushrooms, and Cheese
Green Salad
Friday, 4/23 *Free Day*
Leftovers
Saturday, 4/24
Lasagna Roll-ups (I use vegetables in EVERYTHING! I secretly, okay not so secret anymore, put mashed up steamed broccoli in the ricotta filling. You can’t tell it’s there at all!)
Green Salad
Roasted Garlic Bread (roasted garlic has great nutrition benefits!)
Challenge: Try to make a plan for what you are going to eat for at least one meal this week!
Wednesday, April 14, 2010
Getting Back on Track!
So, it is time to get myself in gear! Here is my plan:
Exercise/Physical Activity Goals
1) Work out with Coach K (not to be confused with the legendary coach at Duke, but she is a darn good coach :) two times a week using a 4 workout rotation (Workouts A-D will be posted later this week). I will start out with higher reps and few sets (i.e. 2 sets of 15 each exercise) and then switch the sets and reps at different rates. The higher the number of repetitions (times you do the exercise) the more you work on tone and endurance (do not ever go over 20-25 reps though except on abdominal exercises). So, if you are looking to tone you want to optimally do 3 sets of 15 reps.
2) Do at least three cardiovascular workouts per week keeping my max heart rate between 75 and 85% of my max heart rate (my "fat burning zone") for a minimum of 25 minutes. Ever wonder why heart rate monitors are so popular? In order to burn fat while doing any workout, it is imperative that you keep your heart rate between 65 and 85% (this is your "fat burning zone") of your max heart rate (MHR) for at least 20 minutes. Your max heart rate can be found by doing the following equation: 220 - your age = MHR. For instance, a 45 year-old woman has a maximum heart rate of 175 beats per minute. When she is doing cardiovascular activity she would need to keep her heart rate between 114 and 149 beats per minute for at least 20 minutes. Most automatic programs on cardio machines are set up for 30 minutes because it can take up to 30 minutes for your heart rate to increase into the "fat burning zone."
Nutrition Goals
1) Eat great healthy foods 5 days of the week, and allow myself 2 "free days." However, I have to plan my free days ahead of time, otherwise, I know I will use a hard day as an excuse to eat bad food! Funny how the two coincide. It is recommended that everyone follow the 80/20 rule: Good 80% of the time, and "Bad" 20% of the time. However, this does not mean that I am going to gorge myself on unhealthy foods on my two free days, but will allow myself to have dessert and treats. I have to plan my free days ahead of time though! For example, this week I know that I am going to a dinner party and I am pretty sure there are going to be some desserts!
2) I need to plan my meals for the week. Now, that sounds overwhelming, but it really just takes a little time and helps out a ton! Before I was pregnant, I was really good at doing this, but once the cravings it...planning went out the window :) Each week I will plan my meals and share them on the Blog.
And, of course...there will be an incentive plan! I still haven't figured that one out, but I have to have incentives. What I am thinking is that I will do something simple like after Week 1 get a new nail polish (.94 at Target!), and then after a few more weeks get something else, and my big goal is to get my hair dyed after 8 weeks! As a personal trainer, I always encouraged my clients to have incentives--each person has a different motivation for getting healthier, but having small prizes and celebrations along the way makes it much easier!
What are some simple goals that you have to make yourself healthier?
Exercise/Physical Activity Goals
1) Work out with Coach K (not to be confused with the legendary coach at Duke, but she is a darn good coach :) two times a week using a 4 workout rotation (Workouts A-D will be posted later this week). I will start out with higher reps and few sets (i.e. 2 sets of 15 each exercise) and then switch the sets and reps at different rates. The higher the number of repetitions (times you do the exercise) the more you work on tone and endurance (do not ever go over 20-25 reps though except on abdominal exercises). So, if you are looking to tone you want to optimally do 3 sets of 15 reps.
2) Do at least three cardiovascular workouts per week keeping my max heart rate between 75 and 85% of my max heart rate (my "fat burning zone") for a minimum of 25 minutes. Ever wonder why heart rate monitors are so popular? In order to burn fat while doing any workout, it is imperative that you keep your heart rate between 65 and 85% (this is your "fat burning zone") of your max heart rate (MHR) for at least 20 minutes. Your max heart rate can be found by doing the following equation: 220 - your age = MHR. For instance, a 45 year-old woman has a maximum heart rate of 175 beats per minute. When she is doing cardiovascular activity she would need to keep her heart rate between 114 and 149 beats per minute for at least 20 minutes. Most automatic programs on cardio machines are set up for 30 minutes because it can take up to 30 minutes for your heart rate to increase into the "fat burning zone."
Nutrition Goals
1) Eat great healthy foods 5 days of the week, and allow myself 2 "free days." However, I have to plan my free days ahead of time, otherwise, I know I will use a hard day as an excuse to eat bad food! Funny how the two coincide. It is recommended that everyone follow the 80/20 rule: Good 80% of the time, and "Bad" 20% of the time. However, this does not mean that I am going to gorge myself on unhealthy foods on my two free days, but will allow myself to have dessert and treats. I have to plan my free days ahead of time though! For example, this week I know that I am going to a dinner party and I am pretty sure there are going to be some desserts!
2) I need to plan my meals for the week. Now, that sounds overwhelming, but it really just takes a little time and helps out a ton! Before I was pregnant, I was really good at doing this, but once the cravings it...planning went out the window :) Each week I will plan my meals and share them on the Blog.
And, of course...there will be an incentive plan! I still haven't figured that one out, but I have to have incentives. What I am thinking is that I will do something simple like after Week 1 get a new nail polish (.94 at Target!), and then after a few more weeks get something else, and my big goal is to get my hair dyed after 8 weeks! As a personal trainer, I always encouraged my clients to have incentives--each person has a different motivation for getting healthier, but having small prizes and celebrations along the way makes it much easier!
What are some simple goals that you have to make yourself healthier?
Tuesday, April 13, 2010
Tips of the Day
Nutrition Tip
Substitution Tips #2: Try substituting Whole Wheat Pasta for Enriched Flour Pasta
Okay, it took my husband awhile to warm up to the substitution, but be adventurous! Whole weat pasta has a much richer, nuttier flavor and is packed full of fiber.
Exercise Tip
Find a buddy to work out with
It doesn't have to be a trainer, but find a walking buddy (it can even be your dog!) or a friend who can meet you at the gym. Right now, I workout with a another basketball coach, we have similar interests and are able to push one another. And, it also keeps us accountable to one another. In fact, this morning, we each admitted that if it wasn't for the other we wouldn't do half our workouts! See, it's not that easy for a personal trainer to workout alone!
Substitution Tips #2: Try substituting Whole Wheat Pasta for Enriched Flour Pasta
Okay, it took my husband awhile to warm up to the substitution, but be adventurous! Whole weat pasta has a much richer, nuttier flavor and is packed full of fiber.
Exercise Tip
Find a buddy to work out with
It doesn't have to be a trainer, but find a walking buddy (it can even be your dog!) or a friend who can meet you at the gym. Right now, I workout with a another basketball coach, we have similar interests and are able to push one another. And, it also keeps us accountable to one another. In fact, this morning, we each admitted that if it wasn't for the other we wouldn't do half our workouts! See, it's not that easy for a personal trainer to workout alone!
Tips of the Day
Nutrition Tip
Find healthy substitutions for Common Recipe Ingredients:
Substitution #1: Try using Agave Syrup instead of honey or sugar. It is low on the glycemic index (which means it does not spike insulin levels like sugar and honey do). I have recently started using it in my tea and recipes and it tastes great! Now, let me put up a disclaimer about Agave: If you do your research, there are some mixed reviews out there. Agave syrup is made with a lower amount of sucrose and a higher amount of fructose (just like high fructose corn syrup), so just like when using anything with "fake sugars" everything in moderation! The advantage of having a higher amount of fructose instead of sucrose is that when sucrose breaks down it becomes glucose and fructose. High amounts of glucose in the blood cause insulin to rise, whereas, theoretically, fructose does not. Below are two articles that support and do not support Agave use! Remember, always do your own research, talk to your doctor, and figure out what is right for you!
Agave Syrup's Benefits are in Debate
Agave: A Triumph of Marketing over Truth
Exercise Tip
Start with Baby Steps
I tend to get a bit overzealous in my goal-setting! Research suggests that your To-Do List should only be 7 items long--mine usually tends to be between 20 and 30 things!!! So, it is always good to remember that small, manageable goals are the way to go!
Find healthy substitutions for Common Recipe Ingredients:
Substitution #1: Try using Agave Syrup instead of honey or sugar. It is low on the glycemic index (which means it does not spike insulin levels like sugar and honey do). I have recently started using it in my tea and recipes and it tastes great! Now, let me put up a disclaimer about Agave: If you do your research, there are some mixed reviews out there. Agave syrup is made with a lower amount of sucrose and a higher amount of fructose (just like high fructose corn syrup), so just like when using anything with "fake sugars" everything in moderation! The advantage of having a higher amount of fructose instead of sucrose is that when sucrose breaks down it becomes glucose and fructose. High amounts of glucose in the blood cause insulin to rise, whereas, theoretically, fructose does not. Below are two articles that support and do not support Agave use! Remember, always do your own research, talk to your doctor, and figure out what is right for you!
Agave Syrup's Benefits are in Debate
Agave: A Triumph of Marketing over Truth
Exercise Tip
Start with Baby Steps
I tend to get a bit overzealous in my goal-setting! Research suggests that your To-Do List should only be 7 items long--mine usually tends to be between 20 and 30 things!!! So, it is always good to remember that small, manageable goals are the way to go!
What does it mean to be Healthy?
Oftentimes, I ponder this question. What does it mean to truly be a healthy woman? As a health teacher (I teach health and wellness for University of Phoenix and a local community college), I know that there are several aspects to wellness: physical health, emotional health, spiritual health, and environmental health. Personally, I need to focus on my physical health, and that is why this Blog was birthed!
The two aspects of physical health that I am hoping to improve are my exercise and nutrition habits! Being pregnant truly threw me off the wagon. I justified eating anything I wanted (who knows how many times I hit In N' Out!), and now I am paying the price. Each day, I am going to be giving Nutrition Tips with tips that I need to reinforce in my brain on nutrition, and "Exercise Tips."
I firmly believe that my becoming a fit and healthy mom I can better serve and love my friends and family. I am sure that every woman has noticed that when she feels better about herself, she becomes more vibrant and radiand--and becomes a better woman and mom. I am ready to "re-become" that woman!
The two aspects of physical health that I am hoping to improve are my exercise and nutrition habits! Being pregnant truly threw me off the wagon. I justified eating anything I wanted (who knows how many times I hit In N' Out!), and now I am paying the price. Each day, I am going to be giving Nutrition Tips with tips that I need to reinforce in my brain on nutrition, and "Exercise Tips."
I firmly believe that my becoming a fit and healthy mom I can better serve and love my friends and family. I am sure that every woman has noticed that when she feels better about herself, she becomes more vibrant and radiand--and becomes a better woman and mom. I am ready to "re-become" that woman!
About Me
Hi, my name is Lindsay and I am an exercise physiologist, personal trainer, educator and coach in Fresno, California. I am starting this blog, really, for myself! I just recently had my first child and need an accountability for my workouts and nutrition (who knows if anyone will ever follow this, but it's okay!). I know many people believe that exercise physiologists and personal trainers LOVE to workout and eat healthy, but I will be the first to admit that IT IS A STRUGGLE! Hence...this Blog! I want to share my journey of becoming a healthy and fit mom, and hopefully encourage and inspire other moms to do the same!
I possess an M.S. in Kinesiology from Michigan State University, and although I do know quite a bit about fitness, I am by no measure an expert! What you see written here is my educated and researched opinion. Remember, that each body and every person is different! Please consult your health care providers before starting any type of health or nutrition program. I am hoping that this Blog will help at least one woman realize the importance of taking care of herself and educate her on a few ways to do it. Enjoy!
I possess an M.S. in Kinesiology from Michigan State University, and although I do know quite a bit about fitness, I am by no measure an expert! What you see written here is my educated and researched opinion. Remember, that each body and every person is different! Please consult your health care providers before starting any type of health or nutrition program. I am hoping that this Blog will help at least one woman realize the importance of taking care of herself and educate her on a few ways to do it. Enjoy!
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