While some machines and cables can be beneficial, they are rarely as good as their barbell or dumbbell counterparts.
1. Squats - No workout should be without deep squats. They are performed with a barbell.
2. Deadlifts - Second only to squats in effectiveness. Barbell only exercise
3. Dips - Dips work the shoulders, chest and tricpes.
4. Pull Ups - Great exercise for the back and biceps
5. Bench Press - An upper body staple exercise.
6. Overhead Press - Nearly all seated and standing dumbell and barbell overhead presses are solid choices.
7. Rows - Both barbell and dumbbell rows are tremendous upper back exercises
Tuesday, December 20, 2011
Monday, December 5, 2011
Stay Younger Longer
WHEN IS YOUR BODY IN ITS PRIME?
Age 26, according to new research in Age: Journal of the American Aging Association, which found that elite runners clocked their best times during that sweet-spot year. "Muscle protein production steadily declines as we age, thus muscles naturally become somewhat weaker," explains John Porcari, Ph.D. So bottom line is to stay active!! If you do, your body ages at least 80% slower compared with those that are sedentary. Exercise for 30 minutes on most days and weight train two to three days a week!!!!
Age 26, according to new research in Age: Journal of the American Aging Association, which found that elite runners clocked their best times during that sweet-spot year. "Muscle protein production steadily declines as we age, thus muscles naturally become somewhat weaker," explains John Porcari, Ph.D. So bottom line is to stay active!! If you do, your body ages at least 80% slower compared with those that are sedentary. Exercise for 30 minutes on most days and weight train two to three days a week!!!!
Friday, December 2, 2011
Sweet Yogurt Fruit Dip
Servings 6 (2 tablespoons dip and 1/2 cup fruit each)
Carbs per serving: 14 grams
Start to Finish prep: 15 minutes
1 6 to 7 ounce carton plain low fat Greek yogurt
1 tablespoon maple syrup
1/4 tsp. ground cinnamon
1/8 tsp. nutmeg
Dash ground cloves
1 medium apple, cored and cut into wedges
1 medium pear, cored and cut into wedges
1 cup strawberries
In a small bowl combine yogurt, maple syrup, 1/4 tsp. cinnamon, the nutmeg, and cloves. If desired, sprinkle top with additional cinnamon.
Serve dip with apple wedges, pear wedges, and whole strawberries.
Per Serving: 67 calories, 1 g total fat, 14 grams of carbs., 2 grams of fiber
Carbs per serving: 14 grams
Start to Finish prep: 15 minutes
1 6 to 7 ounce carton plain low fat Greek yogurt
1 tablespoon maple syrup
1/4 tsp. ground cinnamon
1/8 tsp. nutmeg
Dash ground cloves
1 medium apple, cored and cut into wedges
1 medium pear, cored and cut into wedges
1 cup strawberries
In a small bowl combine yogurt, maple syrup, 1/4 tsp. cinnamon, the nutmeg, and cloves. If desired, sprinkle top with additional cinnamon.
Serve dip with apple wedges, pear wedges, and whole strawberries.
Per Serving: 67 calories, 1 g total fat, 14 grams of carbs., 2 grams of fiber
Wednesday, November 30, 2011
Black Bean Salsa
Servings 10 ( 1/3 cup salsa and 1 ounce baked tortilla chips each)
PREP 20 minutes CHILL 4 hours
Carb Per Serving: 8 gram
1 15 - ounce can black beans, rinsed and drained
1 1/2 cups chopped and seeded cucumber (1 medium)
1/2 cup chopped tomato ( 1 medium )
1/2 sliced green onion (4)
1/4 cup lime juice
1 tablespoon snipped fresh cilantro
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
Tomato wedges (optional)
Baked tortilla chips
In a medium bowl combine beans, cucumber, tomato, green onions, lime juice, cilantro, oil, cumin, salt, and cayenne pepper. Cover and chill for 4 to 24 hours. If desired, garnish with tomato wedges. Serve with baked tortilla chips.
Per Serving: 47 cals., 2 g total fat (0 g Sat.), 0 mg chol., 136 mg sodium, 8 g carb., 2 g fiber, 3 g pro.
Exchanges: 0.5 starch, 0.5 fat. Carb choices: 0.5
PREP 20 minutes CHILL 4 hours
Carb Per Serving: 8 gram
1 15 - ounce can black beans, rinsed and drained
1 1/2 cups chopped and seeded cucumber (1 medium)
1/2 cup chopped tomato ( 1 medium )
1/2 sliced green onion (4)
1/4 cup lime juice
1 tablespoon snipped fresh cilantro
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
Tomato wedges (optional)
Baked tortilla chips
In a medium bowl combine beans, cucumber, tomato, green onions, lime juice, cilantro, oil, cumin, salt, and cayenne pepper. Cover and chill for 4 to 24 hours. If desired, garnish with tomato wedges. Serve with baked tortilla chips.
Per Serving: 47 cals., 2 g total fat (0 g Sat.), 0 mg chol., 136 mg sodium, 8 g carb., 2 g fiber, 3 g pro.
Exchanges: 0.5 starch, 0.5 fat. Carb choices: 0.5
Tuesday, November 22, 2011
Pumpkin Protein Shake!
Ingredients for one shake.....
3 large ice cubes
1/2 cup canned pumpkin PLAIN puree
1/3 cup no sugar added apple juice (opt: 1/3 cup frozen apple peeled)
1/2 cup unsweetened soy milk (opt: 1/2 cup fat free skin milk)
1-2 packets of Splenda
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. clove
1/4 tsp. ginger
1 scoop LOW SUGAR vanilla protein powder
Directions:
Add ice, wet ingredients and dry ingredients to blender. Blend until shake consistency and enjoy!!
3 large ice cubes
1/2 cup canned pumpkin PLAIN puree
1/3 cup no sugar added apple juice (opt: 1/3 cup frozen apple peeled)
1/2 cup unsweetened soy milk (opt: 1/2 cup fat free skin milk)
1-2 packets of Splenda
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. clove
1/4 tsp. ginger
1 scoop LOW SUGAR vanilla protein powder
Directions:
Add ice, wet ingredients and dry ingredients to blender. Blend until shake consistency and enjoy!!
A Healthy Thanksgiving!
Follow some simple swaps to slash fat and calories:
1. Turkey is a lean protein so you can indulge guilt free but limit the skin - this is where the majority of the saturated fat is and have only a spoon or two of gravy.
2. Instead of sweet potato casserole, try thickly sliced baked sweet potatoes, brushed with butter and sprinkled with cinnamon.
3. Instead of green bean casserole, try roasted vegetables.
4. If making traditional meat stuffing, you can use 93% lean ground beef and chicken sausage instead of pork sausage to add extra flavor. Meat stuffing is a better alternative to cornbread stuffing.
5. Try a salad instead of bread to complement the meal. Dress with a good quality balsamic vinegar and olive oil.
6. One spoon is enough to satisfy your craving for the cream and cheese based dishes.
7. Try a little of everything but go for small portions.
8. Don't go to the dinner table hungry. Eat a sensible breakfast and eat a sensible snack every three to four hours.
9. Skip the pecan pie and opt for a small slice of pumpkin pie and save about half the calories.
10. Don't waste calories by picking on everyday food right before the meal. You can have crackers, cheese, and dips anytime!
1. Turkey is a lean protein so you can indulge guilt free but limit the skin - this is where the majority of the saturated fat is and have only a spoon or two of gravy.
2. Instead of sweet potato casserole, try thickly sliced baked sweet potatoes, brushed with butter and sprinkled with cinnamon.
3. Instead of green bean casserole, try roasted vegetables.
4. If making traditional meat stuffing, you can use 93% lean ground beef and chicken sausage instead of pork sausage to add extra flavor. Meat stuffing is a better alternative to cornbread stuffing.
5. Try a salad instead of bread to complement the meal. Dress with a good quality balsamic vinegar and olive oil.
6. One spoon is enough to satisfy your craving for the cream and cheese based dishes.
7. Try a little of everything but go for small portions.
8. Don't go to the dinner table hungry. Eat a sensible breakfast and eat a sensible snack every three to four hours.
9. Skip the pecan pie and opt for a small slice of pumpkin pie and save about half the calories.
10. Don't waste calories by picking on everyday food right before the meal. You can have crackers, cheese, and dips anytime!
Friday, November 11, 2011
Easy Chicken Salad
Makes 6 servings
2 (12.5 oz.) cans salt-free white meat chicken packed in water, drained
1/2 cup celery, diced
1/2 cup onion, diced (purple or white)
1/4 cup of unsalted, unoiled walnuts or pecans, chopped
1 cup seedless grapes, halved, or 1/2 cup raisins or dried cranberries
Toss all together with dressing
Dressing
1/2 cup plain non fat Greek yogurt
1/2 cup fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1/2 teaspoon of pepper
Combine all in small bowl and mix well
Serving Suggestion: Scoop seeds out of tomato or bell pepper and serve a scoop of chicken salad inside or serve over a piece of whole wheat toast or a plate of mixed greens or baby spinach
Nutritional Analysis (1 serving)
Calories 260
Total Fat 10.5 g
Sodium 326 mg
Carbs 15 g
Fiber 2 g
Sugars 7 g
Protein 28 g
2 (12.5 oz.) cans salt-free white meat chicken packed in water, drained
1/2 cup celery, diced
1/2 cup onion, diced (purple or white)
1/4 cup of unsalted, unoiled walnuts or pecans, chopped
1 cup seedless grapes, halved, or 1/2 cup raisins or dried cranberries
Toss all together with dressing
Dressing
1/2 cup plain non fat Greek yogurt
1/2 cup fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1/2 teaspoon of pepper
Combine all in small bowl and mix well
Serving Suggestion: Scoop seeds out of tomato or bell pepper and serve a scoop of chicken salad inside or serve over a piece of whole wheat toast or a plate of mixed greens or baby spinach
Nutritional Analysis (1 serving)
Calories 260
Total Fat 10.5 g
Sodium 326 mg
Carbs 15 g
Fiber 2 g
Sugars 7 g
Protein 28 g
Wednesday, November 9, 2011
Holiday Party Food Strategies
We all know that the holidays are around the corner and that means parties and family gatherings are near! Delicious food and cocktails will be surrounding us and we need to keep our temptations in check! Here are some helpful hints to consider during the season:
1. Dress to eat less - wear the tight fitting dress or pair of pants that make you look great and feel good about yourself AND that doesn't allow room to eat too much!
2. The party isn't ALL day - On the day of the party, pace yourself through breakfast and lunch with smaller protein based meals. Save your fat and carbohydrate intake for later at the party!
3. Get a workout in so you can afford to consume some extra calories!
4. Eat before you go - Eat a small, healthy, high protein meal before you go to the party. This will prevent you from being ravenous and less likely to indulge!
5. Visit with friends rather than the food - make your plate of food ONE time and move to another location to eat and you will be less likely to go back for seconds!
6. Drink WATER - drinking water will help fill your belly and also keep you hydrated while consuming alcohol. Good rule of thumb is to have a cup of water in between each alcoholic beverage!
7. Make the calories count - Try new foods that you have not tasted before. Don't waste calories on familiar foods. Remember PORTION CONTROL. Small finger foods can add up quickly. Stick to vegetables and finger sandwiches filled with turkey, ham and roast beef. Try to avoid the chicken, egg, and tuna salads because they are filled with a lot of mayonnaise! Go easy on the cheese trays too!
Most importantly, enjoy yourself!! This isn't meant to make you the "party pooper" but to keep it in perspective. I'm not sure about you, but I feel much better the next day after a party when I know I didn't consume a ridiculous amount of calories! However, if you do then remember the next day is a new one and to eat really clean and healthy!
1. Dress to eat less - wear the tight fitting dress or pair of pants that make you look great and feel good about yourself AND that doesn't allow room to eat too much!
2. The party isn't ALL day - On the day of the party, pace yourself through breakfast and lunch with smaller protein based meals. Save your fat and carbohydrate intake for later at the party!
3. Get a workout in so you can afford to consume some extra calories!
4. Eat before you go - Eat a small, healthy, high protein meal before you go to the party. This will prevent you from being ravenous and less likely to indulge!
5. Visit with friends rather than the food - make your plate of food ONE time and move to another location to eat and you will be less likely to go back for seconds!
6. Drink WATER - drinking water will help fill your belly and also keep you hydrated while consuming alcohol. Good rule of thumb is to have a cup of water in between each alcoholic beverage!
7. Make the calories count - Try new foods that you have not tasted before. Don't waste calories on familiar foods. Remember PORTION CONTROL. Small finger foods can add up quickly. Stick to vegetables and finger sandwiches filled with turkey, ham and roast beef. Try to avoid the chicken, egg, and tuna salads because they are filled with a lot of mayonnaise! Go easy on the cheese trays too!
Most importantly, enjoy yourself!! This isn't meant to make you the "party pooper" but to keep it in perspective. I'm not sure about you, but I feel much better the next day after a party when I know I didn't consume a ridiculous amount of calories! However, if you do then remember the next day is a new one and to eat really clean and healthy!
Saturday, November 5, 2011
Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with reduced fat cheese to make the dip lighter without compromising great taste. Be sure to have lots of BAKED tortilla chips!
12 servings, about 1/2 cup each
Active Time: Total Time:
Nutrition Profile
Ingredients- 1 16-ounce can nonfat refried beans, preferably “spicy”
- 1 15-ounce can black beans, rinsed
- 4 scallions, sliced
- 1/2 cup prepared salsa
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 cup pickled jalapeño slices, chopped
- 1 cup low fat shredded Monterey Jack, or Cheddar cheese
- 1/2 cup reduced-fat sour cream
- 1 1/2 cups chopped romaine lettuce
- 1 medium tomato, chopped
- 1 medium avocado, chopped
- 1/4 cup canned sliced black olives, (optional)
Preparation
- Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Tips & Notes
- Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Thursday, November 3, 2011
Clean Cheats!!
Dark Chocolate - rich in antioxidants which helps fight diseases
Non-fat lattes - provides protein and calcium from the milk, but also antioxidants from the coffee
Full-fat cheese - 1 OUNCE (portion control)
Frozen banana shake - take 1 frozen, overripe banana and blend with a cup of lowfat milk
Non-fat lattes - provides protein and calcium from the milk, but also antioxidants from the coffee
Full-fat cheese - 1 OUNCE (portion control)
Frozen banana shake - take 1 frozen, overripe banana and blend with a cup of lowfat milk
Sweet Potato Hash
I have not tried this YET, but the ingredients are clean and it sounds really good, well if you like sweet potatoes of course! I love how they incorporated the eggs in for protein and good fat. Let me know what you think!!
1/2 cup onion, chopped
1/2 cup bell pepper (red, orange, yellow)
1 chicken sausage , diced (could also use lean ground meat or turkey)
1/2 tsp. cumin
1 sweet potato shredded
2 eggs
salt and pepper to taste
Hot sauce (optional)
4 Easy Steps:
1. Saute onion, bell pepper, meat, and cumin. Cook for 3 minutes, stirring frequently
2. Add sweet potato and hot sauce. Cook 4 to 5 min.
3. Fry or scramble eggs in a separate pan.
4. Place eggs over hash, season and serve
Makes 2 servings - 224 calories PER serving, Total fat 9g, Carbs 22g, Fiber 4g, Sugars 9g, Protein 16g
1/2 cup onion, chopped
1/2 cup bell pepper (red, orange, yellow)
1 chicken sausage , diced (could also use lean ground meat or turkey)
1/2 tsp. cumin
1 sweet potato shredded
2 eggs
salt and pepper to taste
Hot sauce (optional)
4 Easy Steps:
1. Saute onion, bell pepper, meat, and cumin. Cook for 3 minutes, stirring frequently
2. Add sweet potato and hot sauce. Cook 4 to 5 min.
3. Fry or scramble eggs in a separate pan.
4. Place eggs over hash, season and serve
Makes 2 servings - 224 calories PER serving, Total fat 9g, Carbs 22g, Fiber 4g, Sugars 9g, Protein 16g
Thursday, October 27, 2011
Skinny Fat
The other day I was thinking about a conversation I had with a nutritionist and I want to share it with you guys. The nutritionist was telling me about an anxorexic client she used to counsel and gave me an example of "skinny fat."
First of all lets define BMI (Body Mass Index)
Body mass index (BMI) is a calculation based on height and weight that correlates with the amount of body fat. Calculating your BMI will tell you if you are at a healthy weight. These calculators can be found all over the web at various health sites but for an accurate BMI calculation it should be done with a nutritionist or someone trained to do so. The web based calculators just give an average based on height, weight and age but there are many factors that contribute to your resutls and therefore make it different then the average number.
Ok, this client we are referring to weighed 80 pounds and had a BMI of 29.................... THAT IS SKINNY FAT! We can all imagine how extremely thin she looked BUT she was nothing more than bone and fat.......... YUCK!
Ok, so whats my point? What I want people to understand is that to be healthy and fit doesn't mean you have to be skinny or a size 2. There are tons of women who are a size 6 and 8 that are very healthy and look great. Genetics plays a huge factor in a womens physique and this is something that we can't control ladies! Being HEALTHY is key and that looks different for everyone! Dont strive to be a certain look, strive to find YOUR healthy!!
First of all lets define BMI (Body Mass Index)
Body mass index (BMI) is a calculation based on height and weight that correlates with the amount of body fat. Calculating your BMI will tell you if you are at a healthy weight. These calculators can be found all over the web at various health sites but for an accurate BMI calculation it should be done with a nutritionist or someone trained to do so. The web based calculators just give an average based on height, weight and age but there are many factors that contribute to your resutls and therefore make it different then the average number.
The normal BMI range is: 18.5 - 24.9
The overweight BMI range is 25.0 - 29.9
Obese is 30.0 and above
Ok, this client we are referring to weighed 80 pounds and had a BMI of 29.................... THAT IS SKINNY FAT! We can all imagine how extremely thin she looked BUT she was nothing more than bone and fat.......... YUCK!
Ok, so whats my point? What I want people to understand is that to be healthy and fit doesn't mean you have to be skinny or a size 2. There are tons of women who are a size 6 and 8 that are very healthy and look great. Genetics plays a huge factor in a womens physique and this is something that we can't control ladies! Being HEALTHY is key and that looks different for everyone! Dont strive to be a certain look, strive to find YOUR healthy!!
Friday, October 14, 2011
Snacks.... 200 calories or less!
1 tablespoon peanut butter spread on slices of a small apple
3 cups air popped popcorn sprinkled with 3 tablespoons parmesan cheese
Small baked potato with salsa and 1 ounce low fat cheese
6 whole wheat crackers with 1 slice low fat Colby cheese
Fruit smoothie:: blend 1 cup fat free milk, 1/2 cup frozen strawberries and 1/2 banana
One 6 inch whole wheat tortilla with 1/4 cup black beans & 2 tablespoons of salsa
3 cups air popped popcorn sprinkled with 3 tablespoons parmesan cheese
Small baked potato with salsa and 1 ounce low fat cheese
6 whole wheat crackers with 1 slice low fat Colby cheese
Fruit smoothie:: blend 1 cup fat free milk, 1/2 cup frozen strawberries and 1/2 banana
One 6 inch whole wheat tortilla with 1/4 cup black beans & 2 tablespoons of salsa
Monday, October 10, 2011
My New Challenge!
As I mentioned in my introduction, I LOVE to challenge myself! So the challenge I have taken on this year is a Bikini Competition. I have joined the team, TEAMGOFITNESS, and am competing in Las Vegas in November! For those of you who are not familiar with this, it is similar to a fitness/figure competition except it is a more feminine look and little less muscle! I don't view this as a competition between me and the girl next to me but as a competition with MYSELF! The dedication and discipline it takes to achieve this goal is mind boggling! I have learned so much about myself through this process so far and I have 6 weeks left!
My plan for this blog is to post ANYTHING regarding health, fitness, and nutrition..... I guess you can say that I will do the "dirty work" for those who don't have time to read fitness magazines, research articles, ect...... I also have learned so much through my own trainers that I could share on this site! I am open to any suggestions and hope this can be a forum for people to communicate their own knowledge and "tid bits" on!
My plan for this blog is to post ANYTHING regarding health, fitness, and nutrition..... I guess you can say that I will do the "dirty work" for those who don't have time to read fitness magazines, research articles, ect...... I also have learned so much through my own trainers that I could share on this site! I am open to any suggestions and hope this can be a forum for people to communicate their own knowledge and "tid bits" on!
Introduction to My Blog!
Hey Guys! Ok, those who know me well know that I always have my hand in some new project or venture! After several years and requests from friends and family asking me to help them with a diet or workout regimine, I decided to start this blog!!
By no means do I proclaim to know it all, but over the past 17 years of adopting a healthy lifestyle, I do feel like I have acquired tid bits of information that could help someone get closer to achieving their goals. I do believe to MAINTAIN being healthy you have to make it a LIFESTYLE change. Diets are temporary unless you never stop the diet, but most of us "fall of the wagon." I believe that diets can be the catalyst to adopting a healthy lifestyle but you must find what works for YOU and what you are able to maintain FOREVER!
By no means do I proclaim to know it all, but over the past 17 years of adopting a healthy lifestyle, I do feel like I have acquired tid bits of information that could help someone get closer to achieving their goals. I do believe to MAINTAIN being healthy you have to make it a LIFESTYLE change. Diets are temporary unless you never stop the diet, but most of us "fall of the wagon." I believe that diets can be the catalyst to adopting a healthy lifestyle but you must find what works for YOU and what you are able to maintain FOREVER!