Ever just feel like you don't want to work out? Maybe your slated to run today, but just can't find the energy. Or you can't stand one more minute on the elliptical (your cardio machine of choice for the past 500 workouts).
Try something different to shake things up! Try:
A new machine
Get outside find some hills to charge!
Run/walk a new path
Ask a friend to join you
Take a new class
Make a new music playlist (you'd be surprised how effective this is!)
Ask me for more ideas!!!
Need a quick meal that's ready for you when you get home? Check out this EASY recipe from hungry-girl.com:
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121cf097a1511de6
Have a great weekend!
Friday, June 12, 2009
Sunday, June 7, 2009
Keeping Workouts Fun and Engaging
We've spent the last four weeks learning two new workout routines. Now, that you've got some dynamic exercises mastered, it's time to mix it up and have some fun!
The next four weeks, we'll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course!
Fabulous Food Found Locally: Some of you may have seen on the hungry girl website (www.hungry-girl.com), a delicious muffin called Vita Muffin Vita Tops. The healthy name may lead you to believe that it's doomed to be dry with a cardboard like texture. At least that's what I expected when I saw that they contained: 100 cal, 1.5 g. fat, 21 g. carb, 6g. fiber, and 3 g. protein (they're actually good for you).
I spotted these in the "healthy freezer section" at the back of the Target in Urbandale. Even though they were a little pricey, I must say they were worth it. YUM! Try it with a cup of skim milk and a hard boiled egg for a quick easy breakfast.
Other Fabulous Finds: Get yourself to the farmers market to find the most delicious, fresh fruits and vegetables. It's a great way to explore a new vegetable side dish. Not sure how to prepare something? Ask the people selling the items, they usually have great ideas, or hop on the internet and find a recipe you're willing to try!
The next four weeks, we'll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course!
Fabulous Food Found Locally: Some of you may have seen on the hungry girl website (www.hungry-girl.com), a delicious muffin called Vita Muffin Vita Tops. The healthy name may lead you to believe that it's doomed to be dry with a cardboard like texture. At least that's what I expected when I saw that they contained: 100 cal, 1.5 g. fat, 21 g. carb, 6g. fiber, and 3 g. protein (they're actually good for you).
I spotted these in the "healthy freezer section" at the back of the Target in Urbandale. Even though they were a little pricey, I must say they were worth it. YUM! Try it with a cup of skim milk and a hard boiled egg for a quick easy breakfast.
Other Fabulous Finds: Get yourself to the farmers market to find the most delicious, fresh fruits and vegetables. It's a great way to explore a new vegetable side dish. Not sure how to prepare something? Ask the people selling the items, they usually have great ideas, or hop on the internet and find a recipe you're willing to try!
Monday, June 1, 2009
Raspberries and Yogurt, YUM! SGPT Half Way Mark!
Hello All,
Try this for a delicious FILLING snack:
1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries)
1 carton Dannon Light and Fit Vanilla yogurt
6 walnut halves
dash of cinnamon
200 calories, 24 g. carbs, 10 g. fat (walnuts...healthy fats), 8 g. protein, 5 g. fiber
We are into our 4th week of Small Group Training. It's time to check in with our progress and assess our goals!
This week, on your first day of class for the week, let's plan on doing a weigh in, sit and reach test, push up test and your 1 mile timed cardio event (for most of you this will be a run or walk on the treadmill, some of you will be doing this on the bike or elliptical...the idea is to test to see if you can improve on your time from the first week). My Monday/Wednesday 3:45, 4:30 and 5:15 class will do this testing next Monday, since you missed class on Memorial Day Weekend.
Next week, we'll start some new workouts to keep it fun and interesting!
Try this for a delicious FILLING snack:
1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries)
1 carton Dannon Light and Fit Vanilla yogurt
6 walnut halves
dash of cinnamon
200 calories, 24 g. carbs, 10 g. fat (walnuts...healthy fats), 8 g. protein, 5 g. fiber
We are into our 4th week of Small Group Training. It's time to check in with our progress and assess our goals!
This week, on your first day of class for the week, let's plan on doing a weigh in, sit and reach test, push up test and your 1 mile timed cardio event (for most of you this will be a run or walk on the treadmill, some of you will be doing this on the bike or elliptical...the idea is to test to see if you can improve on your time from the first week). My Monday/Wednesday 3:45, 4:30 and 5:15 class will do this testing next Monday, since you missed class on Memorial Day Weekend.
Next week, we'll start some new workouts to keep it fun and interesting!
Friday, May 22, 2009
Nutrition!
Proper nutrition is the key to any weight loss mission. The exercise is very important as well. The exercise will keep your heart strong (hey-it's the most important muscle in the body), the strength training will tone the muscles, help regulate blood sugar and increase your overall resting metabolic rate. It's the FOOD that is the most commonly overlooked factor in a weight loss strategy.
Food is very seductive. While we NEED food to nourish and replenish our bodies after a hard workout, a lot of us USE food. We us it to make us feel better after a hard day or to celebrate any and every occasion under the sun.
Today, I am asking you to stop and think about how food affects you. Do you let it control you? Do you fall prey to the instant gratification? What would happen if, for one day, you stuck to a clean eating plan even if you were "having a food day at work", "celebrating a co-worker's birthday", or "at a baby shower". How would you feel if you left that event having stuck to a good nutritional plan?
Food is very seductive. While we NEED food to nourish and replenish our bodies after a hard workout, a lot of us USE food. We us it to make us feel better after a hard day or to celebrate any and every occasion under the sun.
Today, I am asking you to stop and think about how food affects you. Do you let it control you? Do you fall prey to the instant gratification? What would happen if, for one day, you stuck to a clean eating plan even if you were "having a food day at work", "celebrating a co-worker's birthday", or "at a baby shower". How would you feel if you left that event having stuck to a good nutritional plan?
Monday, May 18, 2009
SALAD SABOTAGE!
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121448a6157a3439
Check out the above link from Hungry-girl.com.
What you'll find is that a lot of salads that you order at your favorite restaurants have more fat than the entrees you were avoiding for the purpose of eating healthier. Your best options to keep the calories down: order light dressing on the side and dip your fork in it. The following are common salad ingredients that are higher in fat, not necessarily bad for you, but drive your total calorie count up quickly. Consider adding only one of these ingredients, skipping it, or asking for it on the side:
Cheese
Croutons
Avocados (heart healthy fat, a good one to keep!)
Any battered and fried meat (ask for GRILLED chicken or shrimp)
Black olives
Full fat salad dressings (some have as much fat as you should eat in a DAY!)
Taco salad shells
Beef taco meat
My favorite salad to order when eating out is the Fiesta Pollo Salad at Red Robin, I skip the cheese and do the dressing on the side. (It's not that the cheese is SO bad for you, but by cutting it, and having the dressing on the side, I'm confident that I'm saving at least 20 grams of fat).
Other healthy options that you might consider when dining out:
Grilled, baked, or broiled boneless, skinless chicken breast, turkey breast, shrimp, fish or scallops (ask for no sauce or a tomato based sauce)
Grilled veggies (ask for no fat added to the veggies)
Baked potato (easy on the condiments)
If you LOVE dessert, consider skipping the starchy carb with your dinner (such as bread, potato, pasta) and share and savor a few bites of your favorite dessert with a friend!
Check out the above link from Hungry-girl.com.
What you'll find is that a lot of salads that you order at your favorite restaurants have more fat than the entrees you were avoiding for the purpose of eating healthier. Your best options to keep the calories down: order light dressing on the side and dip your fork in it. The following are common salad ingredients that are higher in fat, not necessarily bad for you, but drive your total calorie count up quickly. Consider adding only one of these ingredients, skipping it, or asking for it on the side:
Cheese
Croutons
Avocados (heart healthy fat, a good one to keep!)
Any battered and fried meat (ask for GRILLED chicken or shrimp)
Black olives
Full fat salad dressings (some have as much fat as you should eat in a DAY!)
Taco salad shells
Beef taco meat
My favorite salad to order when eating out is the Fiesta Pollo Salad at Red Robin, I skip the cheese and do the dressing on the side. (It's not that the cheese is SO bad for you, but by cutting it, and having the dressing on the side, I'm confident that I'm saving at least 20 grams of fat).
Other healthy options that you might consider when dining out:
Grilled, baked, or broiled boneless, skinless chicken breast, turkey breast, shrimp, fish or scallops (ask for no sauce or a tomato based sauce)
Grilled veggies (ask for no fat added to the veggies)
Baked potato (easy on the condiments)
If you LOVE dessert, consider skipping the starchy carb with your dinner (such as bread, potato, pasta) and share and savor a few bites of your favorite dessert with a friend!
Wednesday, May 13, 2009
GOALS!
We're setting new goals for SGPT this session!
Strength: How many more push ups will you be able to do by the first week of July? Plan on doing them in every workout w/SGPT and on Fridays on your own!
Cardio: How fast will your mile be? Plan out your cardio days, when will you do them? Where? With whom?
Nutrition: Are you meeting the daily requirements of 2 fruits , 3 vegetables , 3 dairy, and a serving of lean protein and a whole grain with every meal? Plan a grocery list, get to the store, keep fresh fruit on your counter where you can see it. Clean out your cupboards, get rid of the pre-packaged junk that sabotages you when your guard is down.
Flexibility: Are you stretching everyday? Start a routine, when does it work best for you to stretch? You have to make time. You have a sit and reach test coming up at the beginning of July!
Setting simple goals and setting a deadline are key in adherence. We all have days when we just don't feel like going to the gym. Think of the satisfaction you feel once you submitted to the workout. Find your zone and train hard! You'll soon start to crave the endorphins you feel after a good hard workout session.
Pay attention to your self talk. Do you encourage yourself? Do you surround yourself with people who encourage you? Find a workout buddy that will encourage you and then reciprocate.
Last but not least, challenge yourself! Don't just pick the easy stuff! Do you find yourself ducking out of your stretching routine? Commit to 5 minutes a day no matter what! Your opportunity to improve your sit and reach test is NOW!
Strength: How many more push ups will you be able to do by the first week of July? Plan on doing them in every workout w/SGPT and on Fridays on your own!
Cardio: How fast will your mile be? Plan out your cardio days, when will you do them? Where? With whom?
Nutrition: Are you meeting the daily requirements of 2 fruits , 3 vegetables , 3 dairy, and a serving of lean protein and a whole grain with every meal? Plan a grocery list, get to the store, keep fresh fruit on your counter where you can see it. Clean out your cupboards, get rid of the pre-packaged junk that sabotages you when your guard is down.
Flexibility: Are you stretching everyday? Start a routine, when does it work best for you to stretch? You have to make time. You have a sit and reach test coming up at the beginning of July!
Setting simple goals and setting a deadline are key in adherence. We all have days when we just don't feel like going to the gym. Think of the satisfaction you feel once you submitted to the workout. Find your zone and train hard! You'll soon start to crave the endorphins you feel after a good hard workout session.
Pay attention to your self talk. Do you encourage yourself? Do you surround yourself with people who encourage you? Find a workout buddy that will encourage you and then reciprocate.
Last but not least, challenge yourself! Don't just pick the easy stuff! Do you find yourself ducking out of your stretching routine? Commit to 5 minutes a day no matter what! Your opportunity to improve your sit and reach test is NOW!
Monday, May 4, 2009
SMALL GROUP TRAINING AND NUTRITION UPDATE
One more week before my new Small Group Personal Training Session starts at The Principal!
This next session promises to be a challenging, but fun one. We'll be continuing to work on Tabata Training, and challenge our personal fitness goals.
As for my last nutrition blog, it's working! Only three weeks until my boating trip! It's good to have goals and support. Derrick, my hubby, is on board with his nutrition too, which is helpful.
We all know what we should be eating, it's just a matter of getting to the store and getting the fresh produce, and lean protein choices. (Then, we actually have to prepare by packing it!) I am loving my new lunch tote, it's the size of a large shoulder bag. I've pre-packed it with things like Balance Bare Bars (love the sweet and salty yogurt nut flavor), Kashi Go Lean Cereal baggies, Southbeach High Protein Cereal Bars, Almonds (just toss in an apple for a completely healthy snack). Then, I make a sandwich or wrap, throw in a baggie of veggies and a piece of fruit, and I'm set for the day. Rule of thumb: KEEP IT SIMPLE!
This next session promises to be a challenging, but fun one. We'll be continuing to work on Tabata Training, and challenge our personal fitness goals.
As for my last nutrition blog, it's working! Only three weeks until my boating trip! It's good to have goals and support. Derrick, my hubby, is on board with his nutrition too, which is helpful.
We all know what we should be eating, it's just a matter of getting to the store and getting the fresh produce, and lean protein choices. (Then, we actually have to prepare by packing it!) I am loving my new lunch tote, it's the size of a large shoulder bag. I've pre-packed it with things like Balance Bare Bars (love the sweet and salty yogurt nut flavor), Kashi Go Lean Cereal baggies, Southbeach High Protein Cereal Bars, Almonds (just toss in an apple for a completely healthy snack). Then, I make a sandwich or wrap, throw in a baggie of veggies and a piece of fruit, and I'm set for the day. Rule of thumb: KEEP IT SIMPLE!
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