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!
Saturday, April 17, 2010
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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