Monthly Archives: January 2012

Tuesday Fit Challenge

Every time you eat something you have to be SITTING DOWN. Even tic-tacs ;)

source

Question:

1. Are you going to take on the challenge Yes or No?? It’s only for a day, what would it hurt?

I’m going to give it a try.

2. Do you usually eat while standing or sitting?

I would have to say sadly I’m standing while eating 80% of the time.


Monday Fit Workout

Circuit w/ABs

My favorite way to exercise is circuits. There are SO many advantages to circuit training. My two favorite are; you never get bored and second it keeps you heart rate high the whole time.

I generally lift 4 days a week, Monday-Thursday and on Fridays I try and do a full body circuit to switch things up a bit and keep it exciting. I rarely train my Abs I’m a believer that Abs are made in the kitchen, but every once an while I like to work them over (once or twice a month).

I did this circuit last Friday followed by this 10 minute plank workout…boy did it kick my butt. This workout is great because it can be shortened, modified and changed according to the different type of equipment you have available. Give it a try!

Go tell you can't. Go when you can!

Feel the Burn!

 

 

 

 

 

 

 

 

 

 

 

 

 

Questions: (answer by leaving a comment)

1.Whats your favorite way to train?

2. Are you going to give it a try? ;)


Friday Fit Advice

Different Types of Oats

Quick                           Rolled                        Steel-cut

If your like me you might be a little bit confused about all the different types of oats…instant, quick, rolled, steel…aren’t they all the same? No.

Instant oats

have been cooked, dried and rolled and are the most processed way to eat oats. Instant oats are very thin and need only hot liquid to soften. They are ready in about 60 seconds. While they are the most convenient, they often have a lot of added salt, sugar, and other strange ingredients. Why is it the most convenient things are the most unhealthy???

Quick-cooking oats

are simply rolled oats that have been cut into smaller pieces. They cook in about 3-4 minutes.

Rolled oats

are also known as Old-Fashioned Oats. They have been steamed, pressed with a roller, and dried. Cooking time is between 5-10 minutes. These are the oats that I use in my oatmeal recipes and in some baking recipes.

Steel-cut oats

are also known as coarse-cut oats, Irish oats, or Scotch oats. They are oat groats  that have been cut into 2-3 pieces rather than being steamed and rolled. Steel-cut oats are coarse in texture and remain chewy even after cooking and re-heating. They generally take about 20-25 minutes to cook.

Questions: (I wanna hear your ideas, leave a comment!)

1. Whats your favorite way to eat oats?

This is my favorite way.


Thursday Fact or Myth

Blotting a slice of pizza eliminates calories

Fact

A few but not many. It’s hard to say how many calories you sop up with your napkin, you can estimate between 25-30 calories. If your going to blot do it while the pizza’s hot. Best advice-ask for light cheese and LOTS of veggies :)

Questions: (answer by commenting, I want to hear from you!)

1. Do you blot your pizza?

I don’t if I’m having pizza I’m going for it.

2. Whats your favorite pizza?

Cheese!!!

3. Who has the best pizza?

Pizza Hut…nice and greasy.


Wednesday Fit Recipe

Green Protein Quencher

Cals 230 Carbs 36 Protein 16 Fiber 7

You knew eventually I would post some type of green-protein-smoothie drink. What fitness guru doesn’t. That’s because there the bomb. So creamy, filling, healthy, and delicious. I eat a green protein smoothie at least once a day if not twice. It’s such a convenient/cheap way to get protein, veggies, and your fruit!

With the right balance of fruits and protein you can kick your hunger pain to the curb. Protein in particular Whey, delivers satiety through its interaction with your appetite-suppressing hormones. Low GI fruit such as kiwis and bananas score low on the glycemic index scale, meaning that they are absorbed slowly, which translates to a steady stream of energy. Fiber and omega-3 fatty acids from ground flax-seed help keep your blood sugar levels on an even keel.

We LOVE green smoothies

Ingredients:

Tip: If you buy vanilla powder you can make it any flavor you want, add cocoa for chocolate.

2 ripe kiwifruit
1 medium banana
1 T. flax seed
1 c. almond milk
1/2 c. baby spinach
1 scoop vanilla whey protein powder
Ice cubes

Instructions:
Place all ingredients in a blender and blend thoroughly.

overflowing with goodness

YUM

Tip 1: We use our empty peanut butter jars as cups to drink our smoothies. YUMMO!

Questions:

1.Whats your favorite thing to put in protein shakes?

Peanut butter and bananas of course!

2.What brand of protein powder do you prefer?

CytoSport and Designer Whey


Monday Fit Workout

Stadium Stairs

On Saturdays I try to switch things up a bit. My goal is strictly two things; fun and challenging. I often find myself inside running stairs :). I’ve been stuck in a rut for a couple consecutive Saturdays doing the same routine, up and down, up and down, the only variation being the number of stairs I skip. BORING! So I woke up bright and early (5 a.m.) bound to try something new. All I can say…by the end of the workout my legs were shaking, I was a hot sweaty mess, and  I FELT AMAZING. This workout has just the right amount of cardio, strength training, and plyometrics. My average heart rate was 160, so not your average walk in the park. Everything in this workout can be modified, for example walk instead of running stairs. One of the biggest advantages to a stair workout, it works your booty!

Advanced

Beginner

Movement is a medicine for creating change in a person’s physical, emotional, and mental states. ~Carol Welch

Questions:

1. Are your workouts any different on Saturdays?

2. If so how?


Friday Fit Advice

High Intensity VS. Low Intensity

Have you ever wondered how intense your workouts should be? If you get on any cardio equipment there is always fat-burning as a program to choose from. Isn’t that our ultimate goal? To burn fat and build muscle? Therefore we should always choose a fat-burning program? WRONG!!!!!!!

The fat-burning zone is a calculation of target heart rate usually set at 60-70 percent of a person’s maximum heart rate. The fat-burning zone is a concept that says the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than higher intensities. But at higher intensities, you burn far more total calories, and a greater amount of fat calories overall than you do at lower intensities.

The most effective cardio workout combines both low and high intensities. Exercising at lower intensities will burn more fat relative to glycogen (store carbohydrates). However, exercise physiologists now believe the body expends more fat during high-intensity exercise. At higher-intensity training, the total energy expenditure will be greater, and a person will almost always burn the same amount of (or more) calories from fat as a at lower intensities, provided that the workout sessions are the same length of time.

So what now? We’ll through many workouts at high and low intensities I’ve discovered the higher the intensity the better!! But we all need lower intensity days for recovery and for physiological reasons…who wants to kill themselves day after day. My schedule consist of four days of high intensity and two days of lower intensity.

Tip: On my workout rings, the workouts are categorized into different intensities, so it takes all the guess work out.

Questions

1. Do you agree? Do you think it’s to your advantage to workout at a higher intensities?

  • You know mine, I wanna hear yours (please comment)!

2. How long do you workout for on a high intensity day?

Me:

  • cardio-20-40 minutes
  • weights-20-40 minutes

3. What do you try and keep your heart-rate at on high intense days?


Wednesday Fit Recipe

Crock-pot Pork Chops w/Gravy

Whenever someone thinks of the “eating healthy” they automatically think of eating chicken. I get SO sick of chicken. I don’t know why diets put so much emphasis on chicken. Yea it’s great for you, but there are so many other alternatives. Pork is one of my favorites, it has SO much flavor and is easy to cook.  I love this recipe it takes seconds to throw together, cooks all day, and is ready when you are. My kids love the gravy over mashed potatoes and I love to eat the pork chop on top of a GIANT salad. Family friendly, healthy, and taste bud worthy, score. Enjoy!

Cals 311 Carbs 11 Protein 34 Fiber 2.5

Ingredients (serves 8)

  • 8 lean pork chops
  • 1/2 C. soy sauce
  • 1 C. sliced mushrooms
  • 1 t. pepper
  • 1/4 C. Worcestershire sauce
  • 4 can cream of mushroom soup
  • 2 med. onion, sliced
  • 2 t. garlic salt
  • 2 t. parsley

Instructions

    • 1. (Optional) Brown chops in sauce pan on each side. Place pork chops in crock pot. Chop onions and mushrooms, lay over pork chops.

  • 2. mix the rest of ingredients in bowl and pour over pork chops.

  • 2. Cook on low for 5-6 hours or 1 hour at 350 in oven.
  • Note: After baking I remove the chops and strain gravy. The gravy is included in nutrition stats so if you want to cut calories cut out grav.

Check out my recipage for more ideas :)
Who dished it up first: Real Moms Kitchen

Questions:

1. What is your favorite source of protein?

2. What are you having for dinner?

3. Are you going to try this recipe?????


Monday Fit Workout

Elliptical #2

I use to HATE the elliptical. I didn’t think it was possible to get a good workout…I thought it was the “easy” workout. Then I learned something, my intensity lacked because I didn’t keep my RPM’s (revolutions per minute) up. This is key to the elliptical, same theory as when you run on the treadmill, the faster you make your legs run the harder the workout. So if you try this workout really focus on RPM’s, if you have to lower your cross-ramp/resistance in-order to maintain your RPM speed. I promise you won’t be disappointed.

Side note: I prefer the elliptical that doesn’t require you to use your arms so your whole focus is on your legs.

Enjoy...I hope you get nice and sweaty!

Questions:

1. What fitness level are you? Beginner-Intermediate-Advanced

I like to think of my self as advanced :)

2. What is your favorite form of cardio?

That’s a hard one…if I had to choose one…treadmill intervals!

3. What do you try and keep your RPMs at?

At least 150, but usually higher.


Friday Fit Advice Hurry You Got 30 Minutes

Post-workout Fuel

You just stepped in the door from completing a intense sweaty workout…what should I eat? If your like me most of the time you appetite feels suppressed from all the endorphins your getting from your post-workout high. But research has shown how crucial this time is to replenish our bodies. This could be the most important meal you eat all day.

Why: When you exercise you are using up carbohydrates and body fat for your energy. How much exactly depends on the workout and intensity you performed it at. It is important that you fuel your body with the right nutrients within the next 24 hours. This will give you the energy needed function normal.

When: 30 minutes is all you got! That is when muscle glycogen is most readily produced and stored in your muscles and liver. Your muscle are so hungry to be feed at this time.

What: Your post-workout meal should be more like a snack, a combination of fast-digesting carbs and protein. This is not a good time to eat fatty foods, they will slow down the absorption of nutrients.

Type of Exercise: Your post-workout depends a lot on the type of workout you did. After a super sweaty-intense spin class your carb-to-protein ratio should be 3:1 or even 4:1. But after hitting the weights hard you should aim closer to a 1:1 ration.

Ideas:

Cardio Workout:

  1. Breakfast burrito: scrambled eggs with whole wheat tortilla and salsa
  2. Kashi Go-Lean High Protein and Fiber Cereal w/1 c. berries (sprinkle w/Truvia)
  3. Whole wheat toast topped with peanut butter and bananas (sprinkle w/cinnamon and Truvia for extra flavor)

Weightlifting Workout:

  1. Protein shake (I recommend this protein powder  (chocolates my fave))
  2. Turkey bacon and laughing cow cheese omelet
  3. Cottage cheese mixed with Greek yogurt and berries, topped with slivered almonds

Tip: If your really serious about eating in a 30 minute window…most phones have timers…after you complete your workout start your timer…you’ll know exactly how much time you have.

EATING AFTER YOUR WORKOUT TODAY WILL GET YOU BACK IN THE GYM, IN FULL FORCE, TOMORROW.


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