Monthly Archives: May 2012

Thursday Fit Question

Do you burn more body fat if you exercise on an empty stomach?

NO.

A recent article in Strength and Conditioning Journal concluded that working out on an empty stomach will not help you burn more fat and, in fact, could produce inferior results. Without food to fuel your workout, you might have less energy, so you could exercise less, or at a lower intensity, burning fewer calories. You also could end up burning calorie-torching muscle instead of body fat. The lesson: A little food can go a long way toward maximizing your hard workout.

Try this-Before you exercise, have something small to eat or drink that contains carbohydrates. It could be half a banana, a glass of orange juice or a piece of toast. The snack can help power the workout ahead so you give it your best effort.


Wednesday Fit Recipe


Are you planning on barbequing this weekend for Memorial Day? This recipe is one of my faves, so I tweaked it a bit to make in more figure friendly ;) I ommited the bacon, swaped the sugar for honey and cut down on the mayo fat with half light mayo and half plain greek yogurt. The results…AMAZING!!! I ate the entire batch myself! For dinner I would add a protein with it, veggie burgers, grilled chicken, or a turkey burger. It’s a great dinner to have, so low in carbs before bed.

INGREDIENTS:

6 C. broccoli florets

2/3 C. craisins

1/2 C. red onion, small dice

1/2 C. sliced almonds

Dressing:

1/2 C. light mayo

1/2 C. plain Greek yogurt

3 T. honey

Directions:

Whisk the dressing ingredients in a small bow. Pour over the other ingredients. Mix well and refrigerate for a few hours before serving.


Tuesday Fit Challenge

Make a Date Out of Exercise

Saturday Zac and I needed a date! We both feel that it’s super important to get away from everyday life and focus on each other for a couple hours each week. This weeks date was SUPER fun! We headed out on our bikes  to our favorite burger joint BIG JUDS! They have hamburgers the size of your head and fresh cut french fries (YUM)! Yes I eat burgers and fry’s! It was about 30 miles there so we were defiantly ready to pound a BIG JUD MEAL DEAL. We finished off the burger, no problem (we did ask for extra veggies ;)! What I forgot to think about as I was pigging out is the ride home. We had to climb a hill as step as my face, I thought I was going to vomit. We made it to the top and pushed the rest of the way. We got our date in, exercise, and yummy food all in the matter of a couple hours ;) Mission accomplished!

I challenge you to go on a date this week and have it be filled with physical activities!

 

 


Monday Fit Workout

Treadmill Run/Walk Squat Workout

 

Okay I totally have been a slacker! The weather has been AMAZING and I just can’t stay inside and sit at a computer, I’m having way to much fun in the sun!! This is my favorite time of year. I can’t wait for the kids to get out of school so we can really let loose. This workout is a fun one, with the word fun comes the challenge of pushing yourself. I promise challenge and fun go hand in hand ;) Have fun and as always get nice and sweaty!!!

 

 

SQUAT

squat


Wednesday Fit Recipe

Banana-Split Pops

I don’t know how to categorize this recipe…breakfast, snack, dessert, or side. It’s so so so fun and good. Your kids will love them and so will you! Be creative and add what ever your family enjoys, raisins, coconut, flax seed, cheerios, etc…the possibilities are endless!

IMG_9480

(source)

Ingredients:

  • 3 large bananas, cut in half
  • 6 popsicle or lollipop sticks
  • One 6 oz. container strawberry Greek yogurt* (for extra protein, add a scoop of vanilla protein powder)
  • 1/4 c. chopped nuts
  • 1/3 c. chocolate chips or chunks

Directions:

Insert a stick in the center base of each banana half.

Using a mini-spatula or pastry brush, paint on yogurt.  Sprinkle on nuts and chocolate chunks or chips.

Transfer banana pops to a plate that has been lined with waxed paper and place plate in the freezer for 45 minutes or longer.

I got this recipe from peas and thank-you, its a super fun website!


Tuesday Fit Challenge

Slow Digesting Carbs

For today, one day, that’s all, try to only eat slow digesting carbs!

Slow-digesting carbs are mostly complex carbs found in foods with plenty of fiber and starch. Slow-digesting carbs also include simple carbs if they are eaten with their natural fiber or milk protein, such as fruits and dairy products. Fast-digesting carbs include refined grains and foods with plenty of sweeteners including sugar, honey and corn syrup.

My Favorite!

Here is a list of slow, also known as complex carbs:
  • Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
  • Potatoes (ALL KINDS)
  • Rice (BROWN)
  • Pasta (WHOLE WHEAT)
  • Bread (ALL KINDS EXCEPT WHITE BREAD)
  • Beans (ALL KINDS)
  • Fruits and Vegetables

Here is a list of fast, also knon as simple carbs (stay away!):

  • Sugar (ALL KINDS)
  • Pineapple
  • Rice (WHITE)
  • Pasta (WHITE)
  • Bread ( WHITE BREAD)
  • Dried Fruits

 


Monday Fit Workout

This workout I’ve been doing every Friday and lovin it! I love how you decrease your reps and increase your weight, its challenging, fun, and exciting. If your trying to fit in some cardio to, try and do 2-5 minutes of cardio in-between sets. I promise you feel like you worked hard and accomplished a ton after you do this workout! Have fun and as always get nice sweaty ;0

Great motivation for losing fat :)


Friday Fit Advice

Wanna loose weight and wondering if you should run a marathon?

 

 

Don’t!!! So many times I hear people say they want to run a marathon to loose weigh, I just wanna shout don’t do it! If you want to run a marathon for motivation to get in shape that’s completely different, go for it. In my personal experience (Saint George Marathon) and research all arrows point in the direction it’s not a good idea if weight loss is your objective. In fact we are teaching our bodies to do just the opposite when we train for endurance events.

Running is Lousy for Weight Loss!  From a weight loss perspective, running is a pretty lousy tool.  It is really only helpful in small doses.  Like very small.  I wouldn’t recommend running more than 30 min per day if weight loss is your goal.  The better you get at running, the more it takes to keep it up.  This has no end.  In fact, the more you do, the more you HAVE to do to get the same effect from what you have already done.  See, getting better at running is just your bodies way of getting more efficient at going places.  Now, for those of us who are trying to watch our shapes, getting more efficient at going places is the LAST thing we ever want to do.  We want to remain INEFFICIENT.  It burns more calories to be inefficient.  Becoming efficient at something means I have to do MORE of it or do it HARDER to get the same out of it.  This has no end.  It is precisely why most people GAIN weight when they train for a marathon.

Running can be a big part of your weight loss success, but keep it to no more than 30 minutes per day and mix it with full body, high intensity movements done with constant variation and you’ll get more from your workouts in terms of weight loss.  Remember, Inefficiency is key.

YES!


Thursday Fit Question

Are raw vegetables healthier then cooked veggies?

Hardy vegetables, including potatoes, corn, beets and Brussels sprouts, need to be cooked and softened to make them digestible. Plus, some vegetables’ nutrients become easier for your body to absorb when the produce is cooked. your body better absorbs the antioxidant compound lycopene, for example, if you consume cooked tomatoes, tomato sauce or tomato paste rather than raw tomatoes. The same is true of the carotenoids in carrots. Such nutrients are released through the cooking and heating process.

I say…ENJOY PRODUCE HOWEVER YOU LIKE IT! Be careful, though: if you cook your veggies until they’re mushy, they can lose precious nutrients. Whenever possible stick to steaming (so vegetables are firm but still cooked), which helps you preserve the most goodness ;)

 

Eat a nutrient rich diet. When our body isn't getting all of the nutrients it needs, it tends to shut down and not function as well as it would with all of those nutrients. Eat whole grains, plenty of fruits and vegetables, and be sure you are getting your Omega-3s.


Tuesday Fit Challenge

Crank Up the Intensity

If your volume is nearing maximum capacity or you’re crunched for time, then add more challenging workouts like speed-work or hill sprints that strengthen your anaerobic system. Running a hill with a five-percent grade burns about three to five additional calories a minute. GO HARD OR GO HOME, is the mind-set  I try and have every workout. There is no use in just going through the motion, you might as well be at home.

stay focused. stay busy. stay happy. stay motivated. stay positive. stay real. stay focused. stay busy. stay happy. stay motivated. stay positive. stay real. stay focused. stay busy. stay happy. stay motivated. stay positive. stay real. stay focused. stay busy. stay happy. stay motivated. stay positive. stay real. stay focused. stay busy. stay happy. stay motivated. stay positive. stay real.


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