…Non-Gym Workouts…

You do not have to own a gym membership to get a good workout.  There are many different things that you can do in your home, in your neighborhood, or in what ever space you can find!

Before you start please keep in mind that it is always a good idea to warm up and stretch before you start your routine. This can be done by jogging in place, jogging a short distance, or even run up and down some stairs to help get the blood pumping through your body.

Thanks to Men’s Health Magazine, they have some great routines and pictures to show some great things men and women can do to exercise! I will share a few with you from their website:

Here is the suggested workout:

The Workout

1. Prisoner squats (30 reps)

2. Pushups (30 reps)

3. Jumps (10 reps)

4. Swiss-ball leg curls (10 reps)

5. Swiss-ball pikes (10 reps)

6. Stepups (20 reps)

7. Forward lunges (30 reps)

8. Tucked-elbow pushups (20 reps)

9. Prisoner squats (15 reps)

 

Directions: Do this workout 3 times a week — Monday, Wednesday, and Friday, for example. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

 

Prisoner Squat

Stand with your hands behind your head, chest out, and elbows back [A]. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine [B]. Squeeze your glutes (aka your butt!) and push yourself back to the starting position.

Your toes should be angled slightly outward. Don’t raise your heels as you drop into a squat.

 

 

 

 

 

 

 

Pushup
Assume a classic pushup position, with your back and legs straight and your hands beneath your shoulders [A]. Brace your abs and keep your body rigid. Now lower yourself until your chest almost touches the floor [B]. Then push yourself up until your arms are extended.

Keep your back flat and lower your body until you’re about an inch off the floor.

 

Jump
Stand with your feet shoulder-width apart. Now dip down at your hips and knees [A] and explode up [B], jumping as high as you can. Land as softly as you can, and then lower yourself and repeat.

Drop your hips back to generate power, and land on your toes before sinking into your heels.

 

 

Swiss-Ball Leg Curl

Lie on the floor with your calves resting on a Swiss ball and your arms outstretched. Squeeze your glutes to raise your hips off the floor until your body is in a straight line from your shoulders to your ankles [A]. Pause for a second, and then bend your legs to roll the ball toward your butt [B]. Straighten your legs to roll the ball away from you, and then lower your body to the floor.

Drive your heels into the ball to lift your body and activate your hamstrings.


***NOTE*** You do not have to use a ball (if you do not have one or you can’t afford one…but you can find some at a reasonable cost if you look online or maybe on eBay) You can use  a bench, a bed, or anything that will elevate your legs and will not topple over (we don’t want you to hurt yourself while you are trying to workout!)

 

 

Swiss-Ball Pike

Assume a pushup position with your feet resting on a Swiss ball, your body in a straight line from toes to shoulders [A]. Keep your back straight as you contract your abs, raise your hips as high as you can, and roll the ball toward you [B]. For an easier version, pull your knees up to your chest without raising your hips.

Your toes should be on the top-center of the ball to help maintain your balance.

***NOTE*** This move is def needed with a balance ball and is a more advanced move.  To start out you can use a bed or bench (or anything stable as talked about before) and do an elevated push up. This will allow you to build up your balance and get more comfortable until you are ready to try this move. 

 

Stepup
Holding your arms straight out in front of you, place one foot on a step or bench that’s about 2 feet off the floor [A]. Push down through your heel to lift your other leg [B], and then return to the starting position. Complete all your reps with one leg before switching legs and repeating the movement.

Your entire foot should be on the bench, with your toes pointed forward.

 

Forward Lunge 
From a standing position [A], take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor [B], hold for 1 second. Then return to the starting position and repeat with your other leg. Make it harder by holding the lowered position for 5 seconds.

Make it harder by holding the lowered position for 5 seconds.


 

Tucked-Elbow Pushup 

Assume a standard pushup position [A], but keep your elbows tucked in against your sides as you lower yourself until your chest is about an inch off the floor [B] and then push yourself up. To aid your form, place your hands closer than shoulder width, about 6 inches apart.

To aid your form, place your hands closer than shoulder width, about 6 inches apart.

***NOTE***This too is an advanced move. So do not get discouraged if you can not complete a full set the first few times.  

There are several different things that you can change in your day that will help you shed those extra pounds throughout the day. Here are some ideas for some non gym type “exercises” that you can do (or add to your day) that may help you optimize the amount of calories you burn a day.

  • You know that elevator you wait 5-10 minutes on each morning on your way to your office? Take the stairs instead!
  • Try walking more! If you need to run to the corner store to grab some milk or bread walk! Not only will this be beneficial to you, but this can also help you save gas money!
  • You can animals on a walk or jog with you. You will complete 2 tasks that way (walking the animal and getting your exercise!!)
There are MANY different things that you can do to get your workout completed during the day.  Even if you can not complete a full workout for some reason you can change little things during your day to help you burn a few extra calories while completing task at work or at home!

…Supplements 101…

One of the most common questions I get via email and from my own personal clients is “What are the main differences between supplements”  or “What kind of supplements should I take”.

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There are dozens upon dozens of stores stocked full of supplements for people to take that claim to help improve their performance when working out or competing in a sport.  They can also help with recovery or help you get the energy you need before your workouts.

The main thing that I like to tell ANYONE before they use or purchase any supplements:

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Today I would like to talk about Creatine:

Creatine is something that is already naturally found in the muscles in your body.  Contrary to some myths, Creatine is NOT a steroid.

Creatine helps reduce muscle fatigue, and so can really help your workout. This is done via the body transporting an energy source called ATP (Adenosine Triphosphate) into your muscle cells. Your body breaks down ATP in your body and concerts to a usable energy source.

Incorporating more creatine into your diet can be done many different ways.  You can take a supplement or you can consume it by eating product such as red meat   and fish.

If you continuously take creatine over an extended period of time, it will assist your body in producing more lean muscle mass.  This in return makes you stronger and able to lift more and do more reps when you are in the gym (on in a competitive sport).

BE AWARE:  Creatine may not be as effective for everyone that uses it.  As with any product, it will work differently for different people that take it.  Creatine also increases the water uptake that is in your muscles.  This excess water can cause slight weight gain and give you the “soft” or “fluffy” look.  This is just the excess water that is build up.

Creatine can also cause stomach and intestinal issues.  Be careful when using this product and if anything extreme happens STOP TAKING IT and see a doctor.

As with any product, there are certain side affects or risk that can be involved.  Make sure to do your own research as to how much you think you should take and when you should stop taking these supplements.  You should not take these types of supplements consecutively for long periods of time.  With supplements like creatine you can “load” on and off of the product (you take a certain amount for a certain period of time).  You are also suppose to cycle on and off of it (take it for a period of time and then not take it at all).

Like I said before, it is very important for you to look into the products that you want to take and inform yourself of the risk and time periods that you should take the product.

I hope that this was an  informative post! Stay tuned for more information on other supplements and products that you regularly see at you local supplement store.

 

…Family Boot Camp: Fight Child Obesity…

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Fitness and health are my overall passion.  But what I also would like to work hard at is helping to eliminate childhood obesity.

Looking back on my own personal childhood, there was not a time where I would beg to stay inside and play.  Yes, I was lucky enough to be one of those kids who was athletic.  But, at the same time, I also remember running around OUTSIDE with the other children I knew and grew up with.  Seeing today’s society and dangers does not allow children of today to roam their neighborhoods freely like I did back in the 80’s and 90’s.  But there are things that parents can do to get their kids away from the TV’s and game consoles!

One great thing is to impalement physical activity time during your family daily routine.  I know when I was a kid, we had a routine when we got home from school.  Get home, do our homework, read for an hour, dinner time, some nights were family fame night, then off to bed.  Granted we did not get home until 6 or 7 (or later some nights) but each family can plan their own family post school/work day routines.  Why not work out as a family? Yes, some gyms do offer discounted rates for family memberships but some people can not afford that expense each month.  Here are some suggestions that you can do as a family:

Walking:

The family can plan a special route that they walk a few nights a week (or even jog! If there are more children in the family you can offer a competition and have them race at certain points in your route).   You can walk around the neighborhood or if there is a nearby park.  You can maybe even do it right after school when you pick the children up (seeing as most schools have fitness tracks or fitness areas at their school).

Family Boot Camp:

A few nights a week you can create a Family Boot Camp workout.  This can include moves that ALL members of the family can complete.  This is a great idea because each member of the family will also work as a support system when someone needs a little encouragement to finish the selected workout move.  You can choose to do certain moves for a selected period of time (for 30 – 60 seconds) or you can say you have to do that move so many times before you move on to the next move.  Here are some suggested moves that you can incorporate in your family boot camp:

  • Jumping Jacks (It is good to have this exercise be timed. Set a clock or watch for approximately 1 minute to 2 minutes) This is also a great exercise to do to help get the family warmed up! Don’t forget that it is important to warm up and stretch before your fitness routines!
  • Push Ups (this is also a great move to do but to also time it.  To start off it is a good idea to start at 30 seconds and as you do these more and get better at doing them you can add time to this exercise).
  • Crunches (also called “sit ups”)
  • Jog in place or run for a certain distance (If you are having to move your workout inside due to the upcoming cold weather running in place is a great idea. Make sure to lift your knees and to actually go through the motions of running.  You can also set up cones or any other things you have available to have family members run that distance and back for a selected amount of time.)
  • Jumping Rope
  • Running up/down stairs (This is good to do if you have the space to do it.  Please BE CAREFUL if attempting to do this.  Make sure that no one is rushing to go up or down the stairs to help eliminate a mistake which will allow someone to fall and hurt themselves).
  • Chair Dips (Thanks to this article look at the following picture to see how to correctly do a chair dip.  Make sure to find a good sturdy chair and a chair that is also big enough to use).

  • Straight Arm Plank (Thanks to this article for describing this move.  You will want to time this move for about 30 – 60 seconds.  It is wise to start off at 30 seconds and raise the time once you have done this a few times)

Straight-arm plank

  • Squats (thanks to this website they have listed TONS of variations of squats that you can do at home.  They have also listed as well as show you many different exercises you can do at home with a partner or by yourself)

It is suggested that you work through the above listed exercises 3 times (go through all of them once and complete them again in 2 different sets).  After you have done that you can alter the workout to better fit your family and your time schedule.

Hope that these tips helped you out.  The best way to help your kids is to teach them healthy habits starting now! This will allow them to continue to practice these healthy habits as they grow up and become adults.  I promise they will thank you later for it!

…”Healthy” foods that are UNhealthy: Part 1…

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If you see any of the following words on a package make sure to think about how “healthy” they actually are for you…

  • Reduced Fat
  • Sugar Free
  • Diet
  • Fat Free
  • Low Fat
  • No Added Sugar

These type of words are used to help grab your attention and to help you think that they are indeed the healthier option for you. In most cases it is “healthier’ than the regular product that they sale. But is that product good for you to eat in the first place?

Reduced-Fat Peanut Butter:

Why is it good?

It contains monounsaturated fat. This is the “good” kind of fat that you can have in your diet.

Why is it bad?

Most of these types of products that are made to be “reduced fat’ are jammed packed with MORE sugar! And, in most cases this sugar is HIGHLY processed which makes it not as good for you. So how is it “reduced fat” with more sugar? great question!!

Eating an excess amount of this kind of sugar has been proven to cause tooth decay and lead to unwanted weight gain.

Both regular and reduced fat peanut butter carry about the same amount of calories. The biggest and most problematic issue is that the reduced fat usually contains a lot more sugar.  It is safe to steer away from store-bought and try to get all natural peanut butter in this case. There are all natural organic peanut butters available (or almond butter).  You can also find these items for a great price if you look around and maybe consider purchasing it online.

Bran Muffins Bagels with Cream Cheese:

Why is it good?
To be honest it is not good. They have been given the reputation for being healthy and a healthy option for breakfast or a snack.
Why is it bad?
These are jammed packed with sugar and refined flour. Two things that you should try to limit in your diet or steer clear from it.  Yes it does contains a small amount of fiber, but other than that there is actually minimal nutritional value in bran muffins.

Bagels with Cream Cheese:

Why is it good?

This is a quick and easy meal option and is filling.  It is great to have on the go!

Why is it bad?

First of all it is just a lot of bread to consume at one time for one meal.  It has about 60 grams of carbohydrates and could also have MORE than 300 calories.  And that is without the cream cheese or jelly most people pile on top of both slices of their bagels.  Again items like this are made with the over processed flour you should shy away from and of course corn syrup.  It also has minimal nutritional value.  So it is wise to have only one 1/2 of the bagel with eggs or some other kind of substitute to increase nutritional value and to get more nutrition with your meal.

You always want to reach for the 100% whole grain or whole wheat options when it comes to bread or pasta.  It is better for you and has more nutritional value than regular “white” bread or pastas.

Granola Bars:

Why is it good?

They are packed with oats, nuts, dried fruit, and can also contain seeds.  All of these are indeed good for you! So why would you think negative about a snack containing all of these things?

Why is it bad?

Granola Bars are not as good for you because of one simple thing…the “glue” that holds the granola together to create that delicious granola bar you like to snack on. That glue is nothing more than high-fructose corn syrup.  All this does is quickly increases your blood sugar which in returns limits how you actually digest the oats and nuts and other healthier things that are in the granola bar.  Along with the high sugar content comes the high calorie count.

Yogurt cups with the fruit or granola in the bottom:

Why is it good?

Yogurt is high in nutrients.  It also contains active cultures which are great for digestion and your immune system.

Why is it bad?

Despite the high calorie count, this too is packed full of sugar! And yes that preserved fruit in the high fructose corn syrup mixture is not any better for you either.

Try plain yogurt with you favorite FRESH fruit (or thawed out frozen fruit that was not preserved in syrup).  It is a healthier options not to mention cuts down the calorie count dramatically!

Pretzels:

Why is it good?

It is a healthier option that potato chips.  Not to mention that there is a low-fat content in each serving size.

Why is it bad?

These are nutritionally empty! They don’t have a big nutritional value at all. Not to mention all the sodium that is packed into the salty seasoning covering every small piece of the pretzels. Not to mention it too is made of the over processed flour that should be limited in your diet.

Try to find a whole wheat or whole grain option.  You can also substitute pretzels for other things such as vegetable, fruits, or even a handful of nuts.

I hope this gave you an insight on some food to watch out for the next time you go to the grocery store to buy your food.

Stay tuned for part two! There are dozens of food on grocery store shelves masked as “low-fat” or “healthy” when they indeed are not as healthy as you think they are.

 

…The Perfect Snack…

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Recently I was giving some advice to a friend about what snacks are good snacks to snack on during the day or between meals.  I will be the first to admit that I am a BIG snacker.  I would not make it through the day if I did not have my snacks.  But the key to maintaining a healthy eating habit is to find the right kind of snacks to consume throughout the day.

Of course you can snack on fresh raw veggies and fruit.  These are my favorite and some of the easy things to grab especially in a time crunch.  With some fruit and veggies, I have found some healthy dips to use on them to make them a little more enjoyable.  The key to allowing yourself to splurge on these type of dips is to make sure that you do not use too much and to find a dip that is not packed full of calories.

The key to snacking is not to eat something that will make you full.  The idea is to consumer something that has nutrients that will satisfy you until you have your next meal.  And since a snack is just a snack, you want something that is low in calories.

I will now give a few examples of some great snacks to have during the day! And the best part is that most of them are 150 calories or less!!

Hummus with Pita and Peas

3 tablespoons hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

 

Strawberries with Chocolate Sauce

1 cup strawberries drizzled with 2 tablespoons chocolate syrup

 

Apple and Peanut Butter

1 medium apple, sliced, with 1 tablespoon peanut butter

 

Pumpernickel with Swiss Cheese

3 slices mini pumpernickel with 1 slice Swiss cheese

 

Oatmeal and Berries

1 packet low-sugar oatmeal topped with a handful of berries

 

Spiced Maple Yogurt

Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon

 

Green Tea with Cookie

Unsweetened green tea with 1 oatmeal dark-chocolate cookie (such as TLC by Kashi)

 

Granola Bar

1 trail-mix granola bar

 

Chocolate Pudding

1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top

 

Cafe Mocha

12-ounce nonfat cafe mocha (with no whipped cream)

 

Tomato Juice and Cheese

8-ounce V8 juice with 1 piece of string cheese

 

Chips and Dip

2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips

 

Crackers with Honey Soy-Nut Butter

4 whole-grain crackers with 1 tablespoon honey soy-nut butter

 

Oranges with Walnuts

4-ounce mandarin-orange cup topped with 2 tablespoons chopped walnuts (or you can substitute your favorite nuts for the walnuts)

 

Apple and Cheese

1 small apple Apple and 1 ounce of Brie Cheese (or substitute in your favorite cheese for the Brie cheese)

 

Pudding with Cherries

4-ounces of low-fat vanilla Pudding with 1/2 cup of Cherries (fresh or thawed out frozen cherries)

 

Coffee and Cookies

2 whole grain fig cookies and 12 ounces of black coffee (with one teaspoon of sugar)

 

Red Grapes and Almonds

1 cup of red grapes and approximately 11 almonds

 

Cereal and Yogurt

6-ounces of light yogurt and 1/2 cup of whole grain cereal (Kashi cereal is a good choice for this snack)

 

Cheese and Crackers

1/4 cup low-fat cottage cheese, 1 teaspoon of fresh chopped chives, and 6 whole grain crackers

 

 

For that late night snack…

Lemon Sorbet with Raspberries

1/2 cup of lemon sorbet and 3/4 cup of fresh berries

 

Spiked Pomegranate Lemonade

1 1/2 lemon lime vodka, 1 1/2 ounces of light lemonade, 1 1/2 ounces of pomegranate juice, and 4 ounces club soda

 

Root Beer Float

12-ounces of light root beer and 1/2 cup of light vanilla ice cream

 

Beer and Nuts

12-ounce light beer (such as Bud Select 55, Michelob Ultra, Miller Light, Bud Select, or Coors Light) and 12 pistachios

 

Like I said there are 100’s of snacks out there for you to have, it is just about finding the right snack for you.  I hope some of the snacks suggested will cater to you and your snacking needs.

So go ahead and get your grocery lists ready so you can have some amazing snacks to have when you need them!!

…Merchandise Evaluation: Protizyme Whey Protein…

For those who know me I am slightly addicted to GOOD whey proteins.  They are a HUGE part of my diet and when I find one that I like I usually stock up on it!  I was lucky enough to get to try another whey protein today that is created by Metabolic Nutrition.  The folks over at MySupplamentStore.com were kind enough to send me a sample to try out and tell you guys about it!

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Overall Comments:

Like I said before, I am a HUGE fan of whey proteins.  I have tried quite a few brands and I would have to say I am pretty picky about which protein I choose to include into my diet.  There are a lot of factors that I take into consideration when trying new proteins and I would have to say that I am very impressed with what this protein has to offer.

Here is the nutritional information of the Chocolate Cake Flavor that I was able to try:

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As you can see this protein is low-calorie, low in carbs, and HIGH in protein.

From the manufacturer’s website this is what they had to say about the product:

Protizyme’s 10x ultra-microfiltered process preserves the essential protein-peptide, structure which delivers greater concentrations of amino acids, glutamine and BCAA’s. Each gram of protein in Protizyme is coated with only the most potent digestive enzymes…dramatically increasing digestion and absorption, therefore eliminating gas and bloating.

Protizyme is fortified with 24 essential vitamins and minerals, providing optimal nutritional benefit absent in other proteins. Additionally, Protizyme contains the highest levels of bioactive protein fractions and immunoglobulins to improve immune function, support intestinal health and promote a greater sense of well-being. Lastly, Protizyme contains the exclusive, ultra-powerful ingredient TAG (Trans-Alanyl-Glutamine), the world’s only “Muscle Targeted Glutamine”…which boosts your body’s rate for muscle recovery and repair by over 425%!

Protizyme is suitable for all: low-carbohydrate, low-fat, low-glycemic, reduced calorie, gluten-free, and diabetic diets…as well as, a good food supplement for Bariatric or post surgical patients.

2013-09-19 09.40.17Price:

Looking at MySupplamentStore.com this product cost $44.99 for a 2 lb tub.  This price is about average with any other website or store where this product can be found.  For higher quality protein you will expect to pay more.  So for this type of protein the price is very reasonable.  The saying “you get what you pay for” can be applied when you are looking to purchase your supplements.  You do not want to spend too much BUT you want to spend enough so that you know you are getting a good quality product. (not to say that all expensive products are a great quality BUT most of them  are).

Quality:

The overall quality of this protein IN MY OPINION is great. The consistency of the product is not too think and not too thin.  This is both in the powder form AND when you mix it with water (or milk or whatever you choose to mix it with).  It was a little thicker than most proteins that I drink BUT it was so yummy it seemed as if I was drinking a shake.  I would def blend this with ice to have a shake if I wanted a sweet treat late at night. They important thing is to DO YOUR OWN research when you are looking for supplements to add to your diet.  Each person has different nutritional goals so you will want to find the products that work best for you.  I will HIGHLY consider purchasing this product the next time I need to re-stock my protein supply.

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Taste:

The taste of this protein is AMAZING! I was only able to try the chocolate cake flavor but it indeed tasted like a liquid form of chocolate cake!  (and yes I could even taste the frosting! LoL).  It is a stronger and more distinct chocolate flavor.  Different from other chocolate flavor proteins that I have gotten to try.  This protein would rank in my favorite top 5 when it comes to taste!  And that is the honest truth.

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Ranking Scale: (on a scale from 1-5)

Price: 3.5

Overall Quality: 4.0

Quality for Price: 4.0

Overall Taste: 5.0

Overall Ranking: 4.13

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

Overall I was VERY pleased with this product.  They have various flavors to choose from and from the other reviews that I have read it seems to be a pretty good product.  I personally really like it and I hope to be able to purchase some the next time I re-stock on my protein supply.  If you want something that taste great and has a pretty good macro breakdown I would highly suggest this product! I would purchase this to drink AND to cook with. Yuuuuummmmm… I am already thinking of SO many ways to use this product!!