Amanda Russell Workouts

V8 and Other Fruit or Veggie Drinks Tell Us to Sip Away But We Say Otherwise

2011-09-05T20:55:00.002-04:00

Here, we’re all about getting the most out of anything we do. If we only have 20 minutes for a workout we are going to PUSH IT and wrench out from every second just as much sweat as we possibly can. If we’re going to refuel we’re going to do so with the right kind of carbs, whole grains, the good Omega fats, and make sure we pair it with protein.

When we sleep, we’re going to sleep hard; making it a priority because we KNOW just how vital it is for overall health and mental clarity and also that it will get us in our best possible shape. Here, we’re all about getting the most bang for your buck.

So, when it comes to fruits and veggies, here is where we stand: eat them…don’t drink them. Now, of course, if it’s a choice between guzzling some V8 and nothing at all, by all means go for the former. And of course the brand has been making a big marketing push to get you to do so, but if you’ve read up on some of our previous posts you probably can already guess our bottom line: why drink your calories?

Staying hydrated is essential and that means more than water; we’ve covered this plenty in the past and you need electrolytes as well. Today there is a myriad of calorie free or low calorie options available. Most fruit drinks, vegetable drinks, smoothies, and the like are not low calories. Many of them include a ton of excess sugar you don’t need either.

The other thing about drinks is that they don’t register on the ‘fullness’ scale like actual food does. Drinks might fill you up for about as long as it takes for them to work their way through you, but when you hit the restroom you’re left just as hungry. In countless studies, people who drink their calories tend to eat just as many calories in food as they would have without the drinks.

That means those drink calories are just ‘extra’ calories that add up to poundage on your body later. Why drink the equivalent of a serving or two of fruits and veggies when you could eat them and get even more benefits.

Take the apple. If you ate an apple as a snack I’m sure you’d feel full and it would tide you over until your next meal. If instead you drank one serving of fruit juice, a measly 8 ounces, you wouldn’t feel full and then would likely reach for something else to fill you up. Sure that slogan may tout that “Fruits and vegetables fill you up without filling you out,” but it doesn’t exactly work that way when you’re ingesting them in liquid form.

Fruits and veggies are naturally low in calories, use that to your advantage. If we think of them in terms of volume, noshing away on these healthy foods is a great way to fill yourself up without ingesting a ton of calories.

So why ‘waste’ those calories in replacement drinks when you can actually eat them…use those fruits and veggies to your advantage! :)

Summer's Over...Here's How to Make the Return to Reality a Little Easier

2011-08-16T00:45:00.000-04:00

Did you hear that, the ending of summer? That alarm buzzing at you can feel like a fast, hard sucker punch to the face, so if you’re stuck hitting the snooze button once, twice, three time’s a charm, we have some tips that will help you get back on track, fit, and healthy as you return to that regular routine.

Hopefully you were able to get out and make the most of your summer while it was in full swing, go on a relaxing vacation, a fun getaway, or at least enjoy some time off from work. Cherish those times but of course they can make going back to whatever is waiting a little less appealing. Getting back to your regular eating and workout routine can sometimes be tough too; well, we helped you with ways to stay fit while out vacationing and luckily some of those things can carry over here as well.

*Get Organized: Once you’re all unpacked and home start doing all the things around the house as you normally would. Get right back to cooking up those healthy meals, hitting the gym at your regular hours, the sooner you start the easier it will be and there’s no time like the present. If you’ve got a few days left before going back to the office take the time to get a jumpstart to getting back on track.

*Get Prepared: The night before you have to report in, make getting up as easy as possible. Working out first thing in the morning is ideal; you get it done, it will give you plenty of energy and make you more productive at work, and you won’t have any excuses that come up later. Lay out your clothes, have your bag packed and ready to go, even go so far as to have a quick and handy breakfast pre-packed and ready for you after. That way you can be up and out the door in a dash!

*Get Packing: Remember how we said it’s smart to pack snacks and lunches while on vaca? Well, the same rule apply here. You don’t want to wait until you’re overly famished at work or on the go that makes you dive at the first edible thing you see. Instead, take time the night before to put some carrots or almonds in a baggie, make a healthy turkey sandwich, and don’t forget to stay hydrated with water or electrolyte water!

*Get to Bed: Skimping on zzzz’s is one of the worst things that the majority of people are guilty of. Not only for fitness’ sake but overall health; fitness wise though it stagnates muscle repair and growth and will leave you feeling drained. It also isn’t doing your mental clarity any favors. It might seem like you just ‘can’t’ put that file away and it’s easy to get sucked into distractions, but you need go to bed. Set an alarm that reminds you it’s time to power down and tuck in.

*Get Realistic: Accept that yes, it might be rough those first couple of days, you might have to force yourself to get up and get that sweat session in, but once you get over the hump you’ll slip right back to your healthy habits of before. Soon enough that alarm won’t feel as early, the workday not as grueling, and the healthier fare food ever more appealing!

Kids Aren't Getting Active, Americans Putting on Weight - Do I Need Studies to Tell Me This?!

2011-08-07T03:18:00.000-04:00

In scanning some recent health and fitness news releases, I find a headline that informs me that a ‘new study’ proves many children are not getting enough exercise. Ummm, duh? Do we really need another study to state the obvious? And are people still funding these studies instead of actually taking proactive measures to get these kids moving?

This particular study came by way of the YMCA, tracked kids from 5-10 from over 1,600 American families. The results were that 58% of these youngsters were not getting outside to play for at least four days a week. The reason for this was cited that the parents kept the kids inside to spend time at the computer or with the TV instead.

“Among the factors you could blame are technology, time and money,” explains the YMCA’s US Director of Chronic Disease Prevention, Dr. Matt Longjohn. “There are many small things that make it very difficult for families to get an hour of physical activity a day.”

That sounds very familiar to the same kind of excuses adults are using to shirk a sweat session. We’ve tackled, answered, and busted those excuses before and making fitness a priority goes for people of all ages. Sure, schools cutting programs makes it harder but that doesn’t mean you have to cut out any kind of exercise…there are 24 hours in a day.

Families can workout together or at least during the same time, and if you don’t have an hour then make that shorter workout more intense. Doing intervals will take you less time but you can get the same, sometimes better, results than a moderate effort lasting twice as long.

It also comes down to parents setting the example of fitness being fun and an important part of a healthy life. We can revisit our tribute to moms for that one and read a few of their pointers.

I’m amazed sometimes at what the ‘results’ from these studies are, and that they make it to headline status. Not long ago there was one that issued this late-breaking alert: Americans are putting on weight, latest study reports that it is most likely due to increased portion sizes.

Does that one even warrant a response? :)

Surviving the Buffet Line -- Tips for Staying Sane While Eating on Vacation

2011-08-02T03:22:00.000-04:00

In our summer vacation series we’ve covered how to still fit in those workouts while out traveling and we’ve also shared that it’s okay to sometimes take a break from regimented workouts, but it’s a good idea to still make that time an active rest. This time we’ll talk about the big F word. No, not that one: Food.

Food on vacation, do images of colossal buffets come to mind? The BEST burgers and fries that are the width of rulers? How about ice cream mountains swimming in hot fudge and caramel? Are you drooling on your computer, if so I’m sorry. Let’s face it, one of the biggest draws of many tourist destinations is the grub, the restaurant business loves it and heck, the people there dining are fans too. We live in a society where food is often a major focal point and usually when we are on vacation that is a prime opportunity to experience new foods from different areas and cultures.

This isn’t a bad thing and in fact some of the best memories from a vacation can be food related. Now, some people take that to the extreme and see their break as a no holds bar food-fest and take it to an unhealthy level. Savoring a slice of cheesecake is one thing, wolfing down half the cake and never really tasting much of it is another.

And let’s face it, plenty of summer destinations include sun, sand, surf, and swimsuits, you don’t want to completely wreck havoc on that bikini bod! Here are some tips for still allowing yourself to take full advantage and giving your palette a much deserved vacation while still staying reasonably sane and healthy.

*Take inventory. If you’re at a buffet, do a lap around the spread first before you start filling your plate. That way you can choose the items that you truly want instead of filling up on some so-so things before going back and seeing that you missed out on your favorite foods.

*Weigh the options. Are you a big dessert person and think of the entrée as merely an obstacle to get through on your dive for the sweets? If so, that’s fine and there is certainly no reason to feel guilty on getting your dessert on. But, if you do plan on that maybe choose a lighter entrée and then indulge in that dessert sans guilt.

*Get menu savvy. Know what you’re ordering and if you don’t, then ask. How many times have you ordered something thinking it was one thing and wind up getting something totally different? Do you then grudgingly dig into something you don’t really like and regret it? Feel like you ‘wasted’ your bite…and potentially calories? Ask your waiter what something is if you need to and if you’re in a different country don’t feel too embarrassed if you have to have it explained a second time.

*Enjoy it, don’t turn into the wolfman. Make sure that whatever you’re eating you are actually liking the taste of. Savor those bites. If you’re not, why force yourself to finish it? If it’s a ‘meh’ experience maybe just take a pass and find something that really makes your taste buds sizzle. You don’t want to wind up feeling overly stuffed and then think back on how you didn’t even really like that shrimp scampi to begin with.

*Packing eats. When you’re out and on the go it’s easy to forget to eat something before you are at the point of being famished. Then it’s even easier to gobble down the first thing that’s remotely appealing and usually on the greasy side. So plan accordingly and pack some snacks or even a lunch or two to enjoy between kayak lessons or site seeing. Not only will you save a little money but you’ll be doing your hungry belly a favor too.

*Ditch the ‘guilt’ hitch-hiker. Finally, give yourself the liberty to cut loose on the whole diet thing. If you’re in some far off country how many times will you get a chance to eat that certain something, maybe never. Don’t pass up on the experience solely because you’re sticking to a diet; in all honesty it takes a whole 3,500 calories to gain a single pound of actual fat. Worst case scenario, you come back a little heavier; that’s okay you can always ‘undo’ that by working out a little harder upon your return!

Starbucks Survival Guide- Your Drink of Choice's Dirty Little Calorie Counts

2011-07-27T03:38:00.000-04:00

If you’re like most people, your day doesn’t actually start until you’ve had your coffee, or at least you’re not ready to face the world yet. Coffee has become more than a beverage in our fine Nation, it’s almost the lifeline that keeps us going…I worry should Starbucks come up with a way to IV it straight into us.

Ahhh, Starbucks, it only took me two sentences to get to it. Starbucks and coffee, yes there are competing chains out there and people are almost scarily loyal to them, but let’s face it Starbucks is heckbent on taking over the World. They have that corner in the grocery store, another one in the bookstore, AND of course the regular old chain all in the same shopping center.

Now coffee, if you sip it straight black has between 0 and 5 calories per cup. Not bad you say, let’s guzzle it down like water. But hold up, who drinks it straight black? I’m sure if you stepped to the counter and asked for that you’d be greeted with one fine about face by the barista. Sure you could add a couple of Splendas and only be raising the caloric stats by 5 per pack, but for the most part a typical Starbucks order takes a minute to rattle off.

You might be shocked though to learn that if you order a Venti Caffé Vanilla Frap Blended Coffee as is you could be chugging down 580 calories! That’s before you even actually eat anything for the day! Mindless sipping can lead to major weight gain and the thing about drink calories is that they don’t register the same way as actual food ones. They count in the sense that the body will store them as fat if they aren’t burned off, but they don’t make you feel full like food would. That means you’ll be just as hungry come lunchtime.

Here’s a quick Starbucks Survival Guide to fuel your day but not your waistline:

*Don’t Overload the Extra’s: Read that as the heavy whip, the creamers, full fat milk, and the like. Of course you don’t have to have your coffee bland, but be selective and also go for the lower-fat versions.

*Sprinkle Me This, Straw Me That: Yes, chocolate rocks, not going to lie, but those cutie sprinkles and swirls on top don’t get a free pass on the calorie counts. Darn, same goes for caramel sauce and cookie straws.

*Seasonal Beverages: These come and go and with seasonal drinks Starbucks isn’t necessarily forced to post up the nutrition stats (they’re even cagey with full disclosure on the regular menu), but the same rules apply with everything else. Look at what is in it and use your calorie know-how. Case in point, a Venti Mocha Coconut Frap has 550 cals and 18 grams of fat. Even a Tall Frap version still with the whip and nonfat milk will set you back 9 grams of fat and 300 cals.

*Tea It Baby: Tea is also 5 calories or below per cup if you don’t add anything to it, and certain ones will still offer you the caffeine kick. Just something to think about, but also remember to keep in mind the calories of anything you add to it, not all tea drinks are created equal.

*Size Matters: This should be a no-brainer, but keep in mind that a single serving of any liquid is a cup, 8 ounces. Starbucks size-wise that means a Grande is actually two cups, with 16 ounces, so look at the ounces and do the math when you order.

Quickie Skyhigh Stats:

White Chocolate Mocha (Venti/whole milk/whipped cream)– 620 cals 27 grams of fat
Double Choc Chip Frap (Grande/whipped cream)—640 cals 22 grams of fat
Caffe Mocha (Venti/whole milk/whipped cream)--450 cals 22 grams of fat
Cinnamon Dolce Latte (Grande/whole milk/whipped cream)—370 cals and 17 grams of fat
Tazo Green Tea Frap Blended Crème (Grande/whipped cream)—490 cals 14 grams of fat – proof teas can be dangerous too

The Day The World Was Taken Over by 100 Calorie Snacks - Are They Worth it?

2011-07-19T21:01:00.000-04:00

So are all those 100 calorie snacks inundating the supermarkets worth it? Well, yes and no. Yes because it is a nice way to enjoy some of your favorite foods in a small, portioned control version…and let’s face it staying on track with a tiny pouch of Milanos is way easier than cracking open the full sized version!

These small servings can also act as a startling wake-up call: “THIS is what a single serving looks like, are you joking me?!” The bad news is that many of these snacks are 1) super expensive and 2) are able to be devoured in about two bites.

The idea behind the 100 calorie craze is a sound theory, but typically the varieties are of chips, cookies, sweets, and other high calorie treats shrunk down to Munchin size. So that means that they will give you a nice taste of the foods but they probably won’t fill you up all that much. Cut to about three or four empty snack pouches littering your desk.

The other drawback is that often times faux foods, or ones that are the fat-free or sugar-free replacements, can cause you to eat more of them, both mentally and biologically. Mentally you can sometimes justify eating more because they are ‘fat-free’ but that doesn’t mean they are calorie-free or that because they are a few grams of fat less you can wolf them down by the truckload. Chemically these foods are also broken down differently by the body and can cause some whacky brain signals to be sent to your from your stomach; you might not be registering fullness or satiety the same.

Finally, prices…let’s be realistic and admit that most of us are on a budget. Portion control is really what these 100 calorie things come down to and if you want to do the same (actually this is a great technique to keep you on the right track regardless) just bust out some plastic baggies and get to measuring. Check the nutritional stats of whatever food it is you want to eat and measure out a calorie specific amount. You just made what Nabisco or Doritos wanted to sell you in a slicked out version for the cost of a Ziplock. :)

Tips for Fitting in Those Workouts During Vacation

2011-07-11T22:08:00.000-04:00

Not everyone ditches the gym when it’s vacation time, myself included. Though, it can be tricky sometimes making sure that your own workout agenda doesn’t get in the way of plans or leave the other members of your party grumbling. In following up to our last post on fitness during vacations, here are ways to make sure your exercise routine gets done without cramping anyone’s style.

*Up already? Yes, sleeping in is one great luxury many people look forward to when they have a break from the usual everyday commitments, but if you’re dedicated to your workout one of the best times to get your sweat session in is first thing in the morning. Not only will this ensure that you actually DO get it done (that run doesn’t seem so appealing after a full day of tacos and mimosas does it?) but it also means your fitness routine doesn’t affect anyone else…chances are they’re still sleeping.

*Band together. You know that saying about strength in numbers, well the same applies here. If you’re on vacation with another fitness fanatic, that makes staying dedicated to your sweat session will be easier. Not only do you not have to worry about explaining to people who ‘don’t get it’ and question why you’d want to workout, but having another like minded person around also helps each of you stay committed if exercise motivation ever starts to wane.

*Scope it out beforehand. Do a little research before you take off, find out if the hotel you’re staying at has a fitness facility on site. If not, then do a little Google search and look for the nearest gym for you to use. If you’re planning on running outside, look at the surrounding areas and find a good, safe route for you to hit up or maybe even some trails.

*Be practical. Be realistic with yourself and what your schedule allows. If you’ve got less time than allows for your ‘usual’ routine that’s okay and squeeze in as much as you can. Combine cardio and strength elements into your workout and make the most out of every minute…that means intervals and intensity are you friend.

*Bring on the buffets. Let’s be honest, lots of vacations include awesome food and who wants to miss out on that?! What better way to deter too much bulge from calorie onslaught than by working out? This tip is more like an incentive to get up when that alarm goes off and hit the gym. :)

Summer Means Vacations But Does it Mean Ditching the Workout?

2011-07-01T12:51:00.000-04:00

So hopefully you are able to get away and do something fun this summer, but just because you’re out on vacation, doesn’t mean you have to chuck excise out the window. Now, some people do allow themselves to take a break from regimented workouts during their vacations and taking a break every so often is not going to kill you. Actually taking rest periods are actually healthy and give your body a chance to fully recover.

Though, even during those rest days or weeks you can still make them active rest days. What’s that? Well it just means that you’re not a complete slug and the only time you move is to go for round two or three at the buffet line. Hehe. Joking aside, integrating activity into your vacations isn't only to keep you moving but they also make things much more fun…who wants to stay couped up in a hotel room watching TV anyways?

* Take a tour of the area. If you’re visiting somewhere new, then get out and walk around, sometimes it’s fun to just explore and try and get lost. You can find some of the best local shops, restaurants, and sights that way. You can always take a map with you or do a little Google research before you set out too.

* Pedal, paddle, climb. Rent some bikes, climb a mountain, take to the surf…these are all fun vacation type actives and all of them are workouts as well. Working out is fun after all, but even if you’re not pedaling around like a beast on that bike you’re still moving about and putting that body and those muscles to good use.

* Learn something new. This ties into the last one, but it’s always a fun challenge to try something new. Push yourself, test your limits…sure you may not wind up being very good at surfing, kayaking, or rock climbing but that’s okay. In fact doing something you aren’t good at, or maybe have never tried, is a wonderful way to find a new passion and ALSO will work muscles you probably haven’t worked that way before.

* Bond, Baby. No reference to James on that one, but doing something active with whoever else you’re on vacation with gives you the perfect chance to connect. Whether it be with the family or as a couple you’ll certainly create lasting memories. Insert cheesy Hallmark quote and smile here. :)

BUT the thought of still exercising on your vacations is not to be dismissed and is completely possible. Check back for part II of our series for staying fit tips while on vaca!

Sweat and the City - Chuck Self-consciousness and Get the MOST out of Your Sweat Sessions

2011-06-29T04:23:00.001-04:00

If you're leaving that treadmill a drippy mess then you're doing something right. Working out for results can be gross, should be sweaty, and can get downright stanky. Oh the price of looking amazing! ;)

Yes it can be a little embarrassing being that you probably aren't looking your best blasting out an intense interval session, and I myself have been in the spot of the quick sprint back to the locker room in as much haste as I was running on the treadmill. But you know now, who cares?

I have heard people say, "Oh, I can't go that hard because I'm going to get all sweaty." Are you serious? Isn't that the point? The treadmill belt is not a runway, the stairclimber is not the stairwell to Hef's Mansion. When you're going to get your workout on work it out. Amanda has challenged those partaking in her kick-your-butt bootcamps to go sans make-up on Monday (scary I'm sure for plenty!) and I'm challenging you to get as sweaty, drippy, stanky, and one hot messy as possible in your workouts.

Just think of it like the worse you look during your sweat session the hotter you're going to look for the other 23 hours of the day...I promise. Need some inspiration to get you started? Here's an interval cardio routine:

*5 minute warm-up on the cardio machine of your choice (I like the treadmill or elliptical!)
*1 minute power interval- kick up the speed or resistance and go HARD for this minute, get that heart rate up there
*1 minute recovery- keep moving but lower the speed/resistance and let yourself regroup
*2 minute power interval- go hard again but at a pace/workload that you're able to sustain a minute longer
*2 minute recovery
*1 minute power interval- push your limits here, you'll be feeling that burn
*1 minute recovery
*2 minute power interval
*2 minute recovery
*3 minute endurance push- this time you'll be going hard the whole time but do it so that you get a little faster each minute; pick up the pace or increase the resistance so that by that last minute you are nearing a max effort...get that piece of equipment nice and sweaty!
*finish with a cool-down

Don't think about looking a hot mess, join me and chuck self-consciousness out the window. If you've got time maybe squeeze in a quick core session and work on those abs of steel. :)

If you're looking for another awesome interval workout to try, read HERE one Amanda just posted up that's perfect to get you over the post-break-up blues.

1) Do you feel self-conscious sometimes at the gym or while you're really working out hard?
I used to, especially because I SWEAR I must have overactive sweat glands, but I don't let it get in my way from putting my all into my workouts. That's what showers are for!
2) How are you staying cool in the summer heat?
I make sure to stay hydrated and opt for moisture wicking gym wear. You won't find me donning a cotton tee that by the end of the run will weight about 20 pounds! ;)

We're Back and With Some Fair Food Shockers!

2011-06-22T21:01:00.001-04:00

Well hello again! First off, sorry for being MIA for so long!! Blogger decided that it would spontaneously eat our blog and then not give it back. Thankfully it was recovered but there were some other niggles to work out. Regardless, we are back up and running and extend our apologies.

Moving on to new material, have you all heard about the latest fair food find? If you haven't it's fried Kool-aid. Yes, you heard that right. Is there nothing that Americans won't try and fry? If you're putting down the fried Twinkie and already grabbing your coat to jump on this latest concoction than feel free to disregard the rest of this post.

Summer is here, hopefully the weather is nicer where you are, and that means there are plenty of outside actives and events going on. Fairs are one of them, and while I'm always up for a good concert, checking out some blue ribbon winners and if the rides look relatively safe to ride I'll catch a turn on the Tilt-a-whirl. But what can be scarier than the seedy character operating those rides is what's lurking behind those concession stands.

Now, of course there are times when even the healthiest of folks deserve to indulge in some not so 'healthy' treats. I mean we ARE human and everything in moderation. Also, if you are active you have a little more freedom to cut yourself some slack when it comes to food. But knowledge is power after all and while Im sure you wouldn't' guess that funnel cake is a low-cal option, you may be surprised that even the seemingly 'okay' foods are not so diet friendly. Here are a few shockers that even Bozo might not smile about:

* Funnel Cake (8.3 oz)- 760 cals/44 g fat
* Fried Twinkie (2 oz)- 420 cals/34 g fat
* Fried Dough (6 oz)- 720 cals/39 g fat
* Onion Rings (3 rings)- 309 cals/13 g fat
* Soft Pretzel (1 pretzel)- 340 cals/2 g fat
* Caramel Apple (7 oz apple)- 298 cals/9 g fat
* Chocolate Frozen Banana (4.9 oz)- 240 cals/5 g fat
* Regular Corn Dog (4 oz)9 250 cals/14 g fat
* Jumbo Corn Dog (6 oz)- 375 cals/21 g fat
* Cotton candy (1.5 oz)- 171 cals/0 g fat
* Small Frozen Yogurt w/ Sugar Cone (10 oz)- 340 cals/1.5 g fat
* Smoked Turkey Legs (19 oz)- 1,136 cals/54 g fat
* Snow Cone (3 oz)- 270 cals/0 g fat
* Fried Onion Flower (1 onion)- 1,320 cals/72 g fat
* Fried Oreo (1)- 98 cals/5.8 g fat
* Foot Long Hot Dog- 470 cals/52 g fat
* Kettle Corn (7 cups)- 490 cals/12 g fat

Okay, just doing some comparisons I think more than a few would be surprised to find that if you went with a small corn dog instead of a soft pretzel you'd come in with 90 calories less. Also note that a caramel apple has about the same number of calories as the fried onion rings. Think a little sugar and ice in the form of a snow cone is a safe bet? Yes there may not be any fat in there but it's got 270 calories of pure sugar. I don't think I'm even going to have to address the fried onion flower or the smoked turkey legs. If you eat those then you're on your own.

So if you're hitting up the fair, you might want to either pack yourself a little snack or do a little reading up on the stats of your favorite fair foods. That said, if you do plan to chance it on that Tilt-a-whirl make sure to save any noshing for after!

Summer's Top Picks for Healthy Foods

2011-05-20T16:43:00.002-04:00

It's getting HOT, Baby, and what does that mean? Well, it means that you should get out there and soak up some Vitamin D during your workouts! Just another reason to get out and get active, and for those who suffer from a motivational lag during the winter you can come out of hibernation! (One more excuse you can't use...hehe!)

Well, the summer is also great because a TON of healthy foods are made all the more appealing. Fresh fruits and veggies can take center stage. How delicious does a cool watermelon or vine ripe tomato sound for a picnic, at the beach, or at the BBQ? These healthy foods fill you up and are also packed with immune boosting antioxidants and other nutrients that are good for you in many ways more than just your waistline. Here are some top picks and why you need to sink your teeth into them:

*tomatoes: these guys have beta carotene, lycopene, and vitamin C. They are perfect in salads and a base for soups.

*sweet bell peppers: getting it on with peppers is going to give you fiber along with vitamins A, C, and B6. Go spicy and you could help lower your triglyceride and cholesterol levels too. You can add peppers to a variety of dishes but you can eat them from off the grill too!

*squash: these have vitamins A, B, C as well as magnesium. There are tons of different varieties but all of them are low in calories and can be used i salads, grilled, kabobed, or baked into breads. I've also known people who use spaghetti squash as a great gluten free alternative to the 'real' stuff and with far fewer calories too.

*berries: these are antioxidant powerhouses and you'll also get a shot of vitamin C and fiber. They are perfect on the go snacks, add them to yogurt (and get your fix of calcium too), or toss them into a fruit salad.

*watermelon: they've got lots of antioxidants, like your berries, as well as vitamins A, B6, and C, but because they are 90% water their calorie counts are very low. That high level of water will not only fill you up but keep you hydrated too, just watch out for those seeds. :)

Tips:

*Smoothies are one way to go. Blend these babies up and they make for a great post-workout refuel.

*Go fresh or local. Try to help support your local growers and opt for a local provider. If you can check out a farmer's market.

*Grilling is great! Many of these foods are flavorful enough and you don't have to add a ton of stuff that might not be all that friendly to your waistline.

*Toss It Out: All of these foods are great additions to salads, but be careful of what else you add in there because you can easily turn a healthy salad into a caloric bombshell. Getting too heavy with dressings, nuts, and high amounts of sugar are things to beware of.

Come get into Prime Shape with ME this Summer

2011-05-16T14:38:00.000-04:00

www.amandarussellworkouts.com

Hi Guys,

I have an opportunity to help get you into the BEST shape of your life right in time for summer!
For the First time ever, I have decided to host an outdoor AR Program Bootcamp in NYC. 5 Weeks of explosive energy, and memorable moments - leaving with more than just a tighter derrier you WILL learn new ways to workout and meet other like-minded ladies.

The AR Program Bootcamp June!

Winter is over, and now it's time to leave the layers behind and start sizzling for summer! Email me today if you’re interested in getting in on the action in JUNE. There are 10 spots left and I’d love to have you!

Get Tight, Toned, and SEXY for SUMMMMEERRR!!! You know I can help you… LET"S DO IT!!
Bootcamp the AR Way

Here are the details:

Here are the details:

When: Tuesdays at 6:15-7:15PM

This program is only offered for 5 weeks beginning this June!

Where: NYC: Pier 46 on The West Side Highway at Charles Street – Astro Turf Field

Why: Slim Down, Tone Up and Have Fun!

What: Think Running, Jumping Jacks, Sit-ups, Push-ups, Sprinting… Everything that’s going to get you the body you deserve!

Cost: The total 5 week package is only $125, which is a total of 5 classes (one/week) including bi-weekly motivational emails and surprise free products!

For more info – AR Program Bootcamp

To pay shoot Randi an email at: rbdavis@fusionmediaonline.com or info@amandarussellworkouts.com

Happy SUMMER!

Amanda Russell

Health and Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

Top Five Fitness Pet Peeves - A Monday Rant

2011-05-16T11:16:00.000-04:00

Today's post is going to be a little bit of a fitness rant. Maybe I've seen one too many Easy-Tone commercials, maybe it was the addition of the clothing line that put me over the top, who knows. For whatever reason, today's post is going to be my top five workout and fitness pet peeves:

5) The Fat Burning Zone Workout on Cardio Machines. Okay, every time I see that option number in the menu on cardio machines, I can't help but laugh. Or sometimes it's depicted on a little heart rate zone chart, that little green block colored in below the 'Cardio Training Zone.' You'll note the heart rate numbers are pretty low, and if you actually press that workout option the effort is usually about a brisk walk. I don't like it because if someone new to working out were to just jump on the treadmill, it would be a fair assumption that picking this workout option would be their 'best bet' to losing weight, I don't fault them for falling victim to this one. There is a basis behind naming this low intensity zone for 'fat burning' but it's outdated and if you really want to get results and lose weight you need to UP the intensity and be working out in a higher heart rate zone. 'Nuff said.

4) Everyone and Their Uncle's Fat Loss Pills. It seems every single day I see a new reality show 'star' or other kind of celebrity endorsing their own 'unique' blend of ingredients all slammed into one pill that is the SURE FIRE way to get you to finally lose weight and being a champ. I think the latest is Ronnie from Jersey Shore and now of course in order to keep up with his Biggest Loser pal, Jillian, the other trainer has his. I apologize for not having the names on the top of my head because I don't really watch the show, but you catch my drift.

3) Those 'I don't workout and just eat whatever' People. I DO however confess to reading tabloid sleaze, but c'mon they are sitting their at every check-out aisle and if the lady in front of me is taking forever can you blame me for taking a look-see? You see tons of celebs, always super skinny and with amazing bodies, claiming, "I'm just genetically blessed, I NEVER workout and I just ate a whole pizza for lunch!" Okay, I don't know if they just think it's 'cool' to claim they never have to bust a sweat, but I disagree because exercise isn't something that is bad...too many great benefits. Now I do know there are people who are naturally slim, but I'm going to go out on a limb and call many of these folks out. I doubt they never workout.

2) Easy Tone My Butt. Okay, I opened the post with this one, and now more and more shoe brands have their version. The spokesperson ALWAYS says how they ditch the gym and now their lives are infinitely better because of these shoes. FALSE. A shoe change isn't going to give you a get out of workout free pass. If you want to wear them WHILE you're working out maybe they can give you some benefits, or in addition to your workouts, but a shoe isn't going to run a couple of miles for you, sorry Kim K.

1) Easy Tone Clothes. This one piggy-backs the last one and it only beats it out because this claim is even more ridiculous. You're telling me that a shirt is going to give me the same results as a real workout? Sorry, I'm not buying it.

Well, that's it for today's little fitness rant, and I encourage you all to air your own pet peeves if you'd like! Happy Monday and now go get your workout on! :)

Your Gym's Germy Little Secret!

2011-05-13T13:01:00.000-04:00

We all know that working out and staying fit is the best thing for our health, but the scary fact is that the gym is one of the most germ-riddled places around. Between all the sweat, close quarters, and general activities that take place there, one of the easiest places to get sick or pick up an infection could be during your workout.

Okay, now don’t take that as an excuse to pass up on the gym sessions…that’s hardly the case! What it does mean though, is that you need to be aware of the germ-fest that is around you and take precautions. Now, I’ve worked in a gym, and while it was a really nice one and we did our very best to keep it as clean as possible, there is just no way to stay on top of everything. There are also some things that I’ve seen people do that made me want to dive into a pool of Purell! we can’t control the sanitary or hygiene habits of those around us, but we can still take care of ourselves:

Wipe It Baby! I’m sure you’ve seen those sanitary wipe dispensers around your gym. They should be in all of them, if not the actual dispensers at least some paper towels and spray. Make friends with them. Wipe down benches before you use them and the same goes for the cardio equipment. It’s a kind of courtesy protocol to wipe these things down after your workout and you've gotten them all nice and sweaty, but not everyone does that. So before you use, wipe it, Baby!

My Face Goes Where? Think of the places that come into close proximity to your face: the benches, certain weight machines, but namely workout mats. In yoga classes there are plenty of stretches that have you laying face down on these mats, these mats are used by SO many people; they get flipped upside down, turned around, and by the time you get there your face could be on the side that was previously on the floor, or getting the rear view of another gym member. Again, grab a wipe and make sure to disinfect before you stretch.

Flip-Flops Required. In the locker room, if you plan on taking a shower, be sure to bring a pair of shower safe shoes. One of the easiest places to get a fungal or staph infection is by walking around barefoot. That also goes if you’re going into a sauna (a breeding ground for bacteria thanks to the hot and humid conditions), a steam room, or even just walking to the pool. Avoid being barefoot anywhere.

Have Waterbottle Will Travel! Waterfountains are also notorious for being germy, and this goes for all of them. Bring a reusable waterbottle for yourself and sip away. Of course it’s far better to stay hydrated especially when you’re working out and if it’s between a waterfountain and passing out, by all means guzzle away! But if you can, stuff that gym bag with your own bottle.

Don’t Touch! Even with the most wipe-friendly attitude you still can’t avoid touching everything with germs…this is also just a fact of life, we can’t and don’t want to be living in bubbles! So don’t be afraid of grabbing that dumbbell and going about your routine, but also try not to touch your mouth, nose or eyes without thoroughly washing your hands first.

Alright, that should give you some tips on keeping your immune system healthy while sweating through your workout! The intention of this post wasn’t to scare your into becoming a complete germ-a-phobe, but rather to just make you more aware. Have a great one and have you gotten your workout in yet?

Awesome Dessert Pie Sans the Super-sized Calories

2011-05-09T07:41:00.001-04:00

Happy Monday, guys and this one goes out to all those who LOVE dessert but are not all too keen on all the calories that may come with it! This ultra low-calorie dessert has been featured before, but we wanted to bring it up again because 1) it tastes AWESOME (not funky like you sometimes get with low-cal options) 2) it is seriously super easy to make and fast 3) it can be made with so many twists and tweaks...if you want even more chocolate, pumpkin style, and even with mix-ins like cookies. Finally, we also wanted to do this because we're introducing a fun new gadget to the blog and soon to be the site. This widget is called the ShopGlider and anytime we put up a recipe you'll see below the little button with the message "Click to Add This Recipe to Your Recipe Book" which takes you to a place where you can choose to create an online recipe book. You do need to make an online account, but it's free, and again totally up to you. We thought it was a fun kind of idea and wanted to see what you guys thought. We also wanted to say that the ShopGlider isn't paying us or anything like that by trying to bring them visitors. It's really only something we wanted to share with you all that might make eating and making healthier dishes easier!

So, without further adieu, here's the skinny on this Ultra Low-Calorie Dessert Pie recipe:

Ingredients

2 Pkgs Instant Fat Free/Sugar Free Vanilla Pudding
2 Cups Skim Milk
1 tub Light Cool Whip
1 Tablespoon Vanilla
1 Graham Cracker Crust
1 Combine milk, pudding mix, vanilla and half the tub of cool whip. Mix thoroughly
1 Pour mixture into crust and top with remaining cool whip
1 Optional: Add slices of banana or crushed Oreo cookies on top

Directions

This is one of my absolute favorite desserts. I am usually very skeptical of light, low cal or fat free desserts, I usually think they either have a funny taste or simply are not satisfying. This dessert proved me wrong! In fact, it is so good that people often ask me for the recipe with no idea how easy and ‘light’ it is. This is one dessert I would have no doubt about serving at a party or bbq, I guarantee the compliments will flow!
The best part is that there are so many variations that will totally change the dessert, so you never get bored!
Variations:
Make it a pumpkin mousse pie by adding half a can of pumpkin (can easily buy this at any grocery store), and sprinkle the top with cinnamon
Use chocolate pudding instead and add a crushed up ‘skor’ chocolate bar to the mix
Use cheesecake instant pudding mix to make it a cheesecake pie

Prep Time: 5 min Cook Time: 0 min Ready in: 5 min

recipes

Dynamic FIT Mom Awards -- Vote for who you think is the top fitness inspiring Mommy!

2011-05-03T00:14:00.003-04:00

Well, we'd like to thank you all for your submissions into the Dynamic FIT Mom's awards!! Each and every woman was a superstar in her own right, but we've had to narrow it down to the top five moms, and now it is up to all of YOU to decide who ranks supreme. Here's the profile of our top five contestants:

Debbie Napieralski: "Debbie is not just an inspiration to her family and friends but to the entire community!" Being the only female in a house with four guys (a husband and three boys) and trying to keep the chaos to a minimum is a tall order, but she manages like a champ. The Napieralskis are a family of runners (even the dog is named Pre!) and weekends are either spent at a road race or leading a Fleet Feet Training Group run. Debbie is a leader of one such pace group and takes this role to heart, cheering her runners through their workouts, encouraging them if they are struggling in a race, and all-the-while joining them every step of the way. "She has inspired me to achieve goals I've never thought possible, and I know the same is true for countless others. I NEVER thought I could be a runner, but I've already finished a 10 mile race and am gearing up for a half-marathon next!" When not running, Debbie keeps her fellow companions fueled up...running does burn up loads of calories after all. Manning aide stations at events (such as marathons and 50+ milers) and post-race expo's, the spread includes of course healthy fare but Debbie is famous for her signature sugar cookies where creativity always takes center stage. "One of the best parts of running a race with Debbie is getting to see what kind of cookies she brings for after! We've had ones shaped like cows for the Cow Pie Run, shamrocks, hearts, running shoes...and the toppings are just as delicious."

Clara Peterson: "Having a woman pass me in a race isn't something that usually happens to me, but I couldn't believe it when I saw that she was probably about nine months pregnant!" Watch out guys, better keep those egos in check cuz this hot mamma is smoking fast! Though, Clara is no stranger when it comes to beating the boys. She was one of the Nation's top ranked high school preps in cross-country and track, went on to continued success at Duke, and then to run professionally. She's won plenty of titles and represented the USA at the World XC Championships, but her greatest victory is being an incredible mother and wife. Now married (and her husband is no slouch either...Jeff is a top ranked triathlete and when not training himself works as a coach. We're talking about one SERIOUSLY fit family!) and with two kids, nothing has slowed her down. Clara just gave birth to her little girl and already this foursome has been bonding on hikes and at the track. "Those kids are going to be superstars in ANY sport they do!" Clearly living a healthy and active life suits this family as any one of them could double as a fitness model too. "Clara is an inspiration to moms and women everywhere." And I think it's safe to say an inspiration to men everywhere to step up their game as well, they better watch out because that woman beating them very well may be running for two!

Janet Freerks: "Janet is the best at ANYTHING she puts her mind to...whether it is on a project, on the field, and most recently while tackling mommy-hood!" Some people are just born competitors and such is the case with Janet, she made a name for herself as a top soccer and softball player and today still does her best to do something active each and every day. She had an amazing example of support set for her as her own parents never missed one of her games, and she plans to carry on that tradition with her own little boy. "I will never forget the day, when playing as one of the only girls in the club football championships, Janet made a block on a guy, took him down, but when she came up had clearly broken her nose...she ran inside, put on some bandages, and then finished the game! We did win though!" Dedication and determination is clearly evident, but don't get us wrong, this mommy certainly has a softer, nurturing side too. "Seeing her with Cooper, it just melts your heart." She and her fiancee already get the little guy in on the family fitness fun with walks, and when he's old enough they plan to inspire in him the same kind of passion for health, sports, and fitness that both of his parents have.

Jo Ann Hunt: "Some women have a few children, Jo Ann has hundreds!" Don't worry, she hasn't been THAT busy, instead, Jo Ann is like a mother to the countless high-schoolers that attend the annual running camp that she and her husband (who has coached for the vast majority of his nearly 85 years!) put on. But her tender heart and care extends well past the end of summer, as most of the other staffers are either camp alums or former athletes of the coach. "Jo Ann, and Jim, give all of themselves to those kids, you can see just how much they truly love it! Their enthusiasm and passion makes this camp what it is and why these kids keep coming back year after year, even after they've graduated. Once a camper always a camper!" Jo Ann has raised her own children and is now granted the joy of grandmotherhood, but she has also inspired and cultured an appreciation of heath and fitness to multiple generations.

Kellie Malamatenios: "Every time I leave one of Kellie's yoga classes I feel not only re-energized and refreshed, but also already looking forward to the next one!" Teaching yoga is just one of this mighty mom's many forte's, raising three boys has certainly kept her busy but she always makes time to be their team mom for football. Setting an example of fitness and health since the boys were young, Kellie has always made working out a priority and used to be a body-builder. Today, she still likes to incorporate her weight room exercises and "likes to mix old-school with new disciplines." Her latest obsession? Kettlebells! So in addition to her yoga instruction she balances out the more centering focused practice with the high-intensity, calorie blasting boot-camp type workouts. She also tackles mountain biking, "sitting next to Kellie out on a ride, she spurs me on to push myself harder. Anytime I feel like slacking off she inspires me give it my all." Kellie knows just how important it is to treat your body right and she takes that same attentiveness to her family. "Yes, boys will be boys and I'm sure they may cause her plenty of headaches at home, but out in public all you see are true gentlemen, which is a rarity today. She's certainly raised them right."

Alright, so it's all in your hands! Vote for your top pick in our poll over at the top right-hand side of the blog, just under our newsletter icon. The winner will be announced on Mother's Day, so be sure to tell your friends and get them to vote before then as well...the more voters the more fun, right?! Then be :)

Make Like a Bunny and HOP to It!

2011-04-23T14:41:00.000-04:00

Well, we couldn't let the Easter Bunny's big day go unnoticed, so in anticipation of tomorrow's egg hunts we're going to pay a little tribute to our main bouncing friend! (Tigger comes in as a close second, but sadly that guy doesn't boast of his own holiday.) Here's the low down on why YOU should be hopping to it:

It's All Plyometric, Baby! Plyometrics revolve around the basis of quick, all-out, intense bursts. Think things like box jumps, high jumps, long jumps, bounding, single leg hops, star jumps...they all tap into those fast twitch muscle fibers and get you feeling the burn FAST. That means you may not need to do many rep's, but do them right and you'll reap the rewards. Doing plyometrics a couple times a week, in non-sequential days, will build up muscle mass and leave you tight and toned. They also crank up that metabolism and leave you burning more calories all day long. Try THIS PLYOMETRIC workout.

Grab a Rope and Jump In! Can you criss-cross apple sauce? Taking a trip back to the schoolyard can pay off for your fitness routine too. Jumping rope is a great way to mix-up your cardio routine, and heck, a lot of fun too. There are lots of ways to play around with a rope and challenge yourself; alternate between standard rope jumping, bursts of chili-pepper fast step jumping, jumping on one leg, adding a high bunny-style jump ever few revolutions, traveling around while jumping, there are lots of things you can do. Also, for parents, this is a great way to get the kids involved and excited about working out...make it a game! Try THIS JUMPING ROPE workout!

Jumping 'n Climbing! Jumping and plyometrics can easily be integrated into stairs...both get you higher in elevation and both get you firing those fast twitch muscles. They are also both excellent at giving your butt a nice LIFT and granting you an enviable pair of legs. Try THIS STAIR JAMMER workout!

Jump to Better ABs! You read it right, use the plyometic method to rock a better core. Getting abs is tricky because the first hurdle is getting rid of any excess flab covering those muscles. So that means you need to be dedicated to your cardio as well as doing core work. For the time crunched, you can use a plyomtric move, the Burpee, and combine both cardio and ab work. That way you get your heart rate up, burning that fat, and then use ab exercises to tone up. Try THE BURPEE BELLY BLASTER workout!

Alright, so hopefully this gives you plenty of ideas and inspiration to start doing more jumping yourself...even if you don't believe in the Easter Bunny!

A Dynamic Tribute FIT Women! -- And A Very Mommy Contest Too!!

2011-04-21T10:34:00.002-04:00

With Mother’s Day fast approaching, (Yes sons, daughters, husbands, boyfriends, grandchildren, kiddies, and everyone else…if you haven’t started figuring out something special for that mother in your life, here is a friendly reminder! Hehe) and Amanda and Caitlin found it the perfect opportunity to show that it IS possible to not only be a mom but to be a FIT Mom. Make that a Fitness-Inspiring-Toned Mom! (See what we did there?)

In anticipation of Mother’s Day we’re going to be rolling out a special newsletter highlighting get-real tips for cramming in those workouts despite hectic schedules and a little chaos, bouncing back to Hottie Mommy status after baby, and sound advice from who else but other moms?! But we also want to make it clear that while being a Fitness-Inspiring-Toned Mom IS possible, it DOESN’T mean they can do it all themselves….they may be super but still human after all! So we want to include EVERYONE…man, woman, child, boyfriend, girlfriend, hubby, daughter, son, grandfather, fetus…you get the picture. So we’ll also include a tribute to the other people who help these moms rock their fabulously fit status and what they do to make things possible.

BUT…it gets even better! That’s right, we’re going to be inducting a few special ladies into the Dynamic FIT Moms Hall of Fame…so that means we need some candidates! We’re now asking you to submit who YOU think deserves to be in the running. Which fantastic mother do you know that is not only a living example of fitness and health but also inspires others to follow suit. Because one of the BEST ways to instill in our youth is through example, what better than for kids to grow up around an active and healthy-eating example?

HOW TO SUBMIT: Anyone can do it…it’s really easy, see…just so long as you have that special lady in mind! Email by May 1^st to: info@amandarussellworkouts.com your candidate, include a picture of your tight and toned mom, and then a short reason why SHE has embodied the FIT spirit. How does she make being fitness a priority and then of course get the rewards of being a Hottie Mommy too?! Hehe.

JUDGING: Once we get all of the candidates, deadline to submit is again May 1^st, Amanda and Caitlin will narrow the finalists down to five. From there we will post the top five and then ask YOU to come back and vote for the winner. It’s in your hands…WHO will come out to be this year’s Queen of Dynamic FIT Moms? This top mommy will not only be showered with praise, but also win a case, yes, a whole case of her choice of Zico Fitness Water! Woot-Woot…so she can keep on sipping right for those kick-butt workouts. But, all five of our finalists will garner our unyielding respect and become the first wave of inductees into the Dynamic FIT Moms Hall of Fame…so get your submissions ready people!

Making Your Weight Loss More Successful Part II: Sneaky Tips to Get More From Your Exercise Routine

2011-04-15T04:53:00.001-04:00

Following up on Five Ways You May Be Unknowingly Sabotaging Your Weight Loss Part I: When it comes to what crosses those lips, for Part II of this series we tackle the other part of the equation: Exercise. Eating right and in moderation is one aspect of weight loss, but those who rely on diet alone are not only making things tougher on themselves BUT also jyping themselves out of plenty rewards.

We all know we should exercise, but not just for looking good...though that doesn't hurt either. Especially for those who are trying to lose weight, if all you do is cut calories you won't be building up any muscle mass. What that means is that at a certain point your body may end up losing muscles mass; that number on the scale may go down but your body fat percentage won't. You'll end up looking 'skinny fat' and that is neither hot nor healthy.

Plus, us fitness fans are just plain more fun to be around, right?! Haha...I jest, but working out does mean we can be a little less strict when it comes to what we eat and no one is much fun if they're hungry. ;) Still, there are ways that your exercise routine may be stalling...or sneaky things you can do to get the most out of your workouts:

Intensity: I'm going to keep this short and sweet because we talk about it so much here...but it is paramount. You have to be working hard. For the sake of this post we HAVE to include it and here are some tips: make friends with intervals, hills, ploymetrics, and bursts of giving it your all. These all burn more energy during the workout and elevates your metabolism hours afterwards in the after-burn effect.

No Rest For the Strong: Doing your weight and resistance training in a circuit method not only will save you time and allow you to do more exercises, but it will also keep your heart rate up. That means your metabolism will keep on trucking. Circuit training means that you do your exercises back to back (think of doing a set of bicep curls and then immediately going into tricep kick-backs, then back to your next set of curls, etc.) and continuously versus doing just one set of a bicep curls, resting, and then doing the second set.

Elevate It: If you're working out on the treadmill, play with the grade. You can do mock-hills on the treadmill, but even if you're not putting it up that high, keeping it above grade 0 will make you work harder and thus burn a few more calories. You can also do the same thing with the ellipticals that have both resistance and grade levels.

Avoid the Rails: This is if you're on a machine with side rails, like the stairclimber. We've all seen those people who hunch over and hang on the rails when they are tired. When you support yourself that way you aren't working the machine right and by taking off most of the load from your legs you're 'cheating.' Keep good form and you'll get much better results.

Double Up: When you're running, on the elliptical, or on the stairclimber, keep your core tight. Suck in those abs, stand up straight; that not only will make you more efficient at the machine and possibly go harder/longer but it will also keep that core strong and thus toned. If you're already doing your cardio, you might as well kill two birds and work that core to the max.

Stay Hydrated: This may sound kind of out of place, but if you're muscles are dehydrated they will be zapped of their full potential. It's been show that this is true both in cardio and weight training; dehydrated muscles wind up falling short when it comes to their strength and power. That means you won't be able to lift as much. Stay hydrated and you'll be able to workout harder, lift more, tone up better, and feel better while you're doing it too!

Try Something New: The body adapts to stressors and that means that after time the same routine won't yield you the results you want. As you get more efficient at something, over time you won't be burning the same amount of energy (ie: calories) and to combat this you want to shock that body and make it work. Every 4-6 weeks throw a challenge in there with something new or tweak your routine.

Okay, that will do it for our second part here. But I also want to point out that muscle weights more than fat. So that means that you shouldn't be gauging your 'success' solely by what the scale reads. If you've hit a plateau on the scale but your clothes are fitting better, you have proof that you've gotten leaner and have less body fat. That is healthier than just a number on a scale, and we shouldn't measure ourselves by only a number anyways. Being healthy and happy in ourselves does come from the inside out, and while yes, some of us do need to drop a few pounds to get there...remember that exercising and working out ALSO makes us happier mentally and parlays into so many other areas of our life. Thank you endorphins! Okay, off of my little soap box here...just wanted to point out that the scale shouldn't be your only gauge but rather how you're looking and feeling in your clothes...er, I mean skin! :)

Five Ways You May Be Unknowingly Sabotaging Your Weight Loss Part I: When it comes to what crosses those lips

2011-04-10T23:22:00.000-04:00

Anyone currently trying to drop a few pounds, or maybe even more than a few, can attest that sometimes it is just plain tough. Whether it is a waning of motivation to stay committed to your workout routine, feeling downright enraged at having to forgo desserts when it seems the rest of the world is diving into rocky road euphoria, or you've been doing EVERYTHING 'right' but still the scale won't budge.

Losing weight can be tricky, don't get me wrong, BUT a lot of the time people are making it harder on themselves than it should be...and plenty of time they may not even know they are engaging in a little self-sabotage. Because there is MUCH to say on this topic and I don't want to try to cram it all into one epic post, this will instead be a series. This first one will be five mistakes people make when it comes to their eating habits.

1) Discounting Liquids: How many times do you see the woman complaining to her girlfriends about not being able to lose any weight...while sipping on a ginormous whipped-topped drink from Starbucks? People, if it aint water, straight black coffee, diet soda, or something else explicitly stating 0 calories...you're guzzling away your weight loss goals. For those who don't count calories, (And I'm not proposing that everyone necessarily should; instead focus on eating healthy portion sizes and everything in moderation. I only cite calories because many do and in this example I'll use them to give you a frame of reference.) take a look at the stats of your favorite beverages. You may be shocked to discover that some drinks clock in over 800 calories; that drink alone could come out more than your actual meal. The problem with liquids is that they also don't fill you up the same way as food would. For instance, if you were to drink a glass of apple juice you'd still feel just as hungry afterward and then likely turn to some food. Rather, if you had eaten an apple instead of the juice you'd be getting a more nutritious way to satisfy your belly. I'm not saying all drinks are banned, but if you are trying to lose weight you need to be conscious of what you're sipping on.

2) Portion Size Scmortion Size: It's no secret that portion sizes have been growing faster than The Blob here in America. What's happened is that now peoples' sense of what an actual portion size is has become fuzzy. This isn't only when we go out to eat, but even the plates and tableware stores are selling today are larger than in decades past. If you are watching what you eat you need to get reacquainted with what a typical serving of your favorite foods are. The good news here is that our good friends fruits and veggies make that pretty much a no-brainer. An apple is an apple is an apple. But for the rest of it, you may want to measure out what a half cup of rice looks like or 3 ounces of fish.

3) Mindless Eating: People eat when they're stressed, people eat when they're bored, people eat when something just happens to be in front of them. We're all guilty of it...but next time you're checking in for an appointment and you see a bowl of M&M's think before you fish out your favorite color. A few handfuls here and there add up. This also happens when you're eating a meal and you're distracted You may just keep on eating without listening for those hungery/full cues. It's documented that people will eat more while watching TV, out with friends, or doing anything else besides focusing on enjoying what they're eating. I'm not saying you need to hole yourself away in a dark corner whenever you eat (NOT FUN!) but every now and then check in with yourself and see how satisfied you are. Also, savor what you're eating and don't just wolf it down.

4) Believing Packages: Don't fall victim to slick marketing. Just because the front of the box screams 'Low Fat' or anything of the sort, don't take that as permission to go overboard. Again, I'm not saying we all have to be calorie counting Spartans, but if you are looking to lose weight you need to be label savvy. Companies' main goal is to sell products and they do that with their packaging. Find out what one serving constitutes, how many are in said package, and the stats for that single serving; then do the math. An interesting point about some of the low fat or sugar free fare, sometimes the total calories for the regular products are nearly the same. In some cases I've actually seen some cookies or crackers as being more; but because the package says it is lower in fat people sometimes tend to then take that as permission to eat more than they normally would.

5) BUT...Know When to Cut the Fat: This comes on the heels of the last. For things like mayo, dressing, sauces, cream, cheeses, spreads, etc. you should seek out the lower fat versions. This isn't just a weight loss issue but also because cutting out some of the saturated fats in these products is better for a healthy body. Here is a reason why people should never just assume that ordering a salad is their best bet. When you add in dressing and all those other 'extras' some of those salads have more calories and fat than if you were to order a burger and fries...no joke.

All right, that will give you plenty to chew on for the first in this series. Check back for the rest, but in closing I would like to recommend that we all throw out the word DIET. It brings to mind synonyms such as deprivation, misery, torture, and the like. That alone is enough to push you off-track of your goals; besides, diets are also usually some kind of 'plan' and many of them come with some pretty wacky stipulations. Eating healthy isn't a diet, it doesn't have a definite end date, and it also allows you to eat what you want...just in moderation. There aren't necessarily 'bad' and 'good' foods, but instead those that you should eat more of and others that are more treats and should be savored in smaller amounts. Eating healthy is also a way of life and a way to treat your body the best so that it then can be the best for you! :)

When's the Best Time to Workout? -- Finding the Time to Get Your Sweat On

2011-04-07T20:45:00.001-04:00

I hear this question a lot and also have heard some pretty funky answers. There are no shortage of wacky suggestions when it comes to fitness, nutrition, working out, and losing weight in general; and unfortunately there are also ones willing to take advantage of that fact. (Do I need to mention the ab-zapping belt?!) And don't get me started on the people who tell you to workout slower or easier during your cardio sessions so that you keep your heart rate low enough, or in the 'fat burning zone.' That one really gets to me...that fat burning zone, you'll see people barely moving those bike pedals and thinking their doing themselves a favor. Not true, for plenty of reasons (ie: higher intensity not only burns more calories in the same time, builds more muscle mass, and revs up your metabolism, but more) but that is a topic for another post! So here's the low-down on what time really IS best to workout.

Drumroll please...it's when you are going to ACTUALLY get your workout done! Shocker right? Okay, sorry for being a tad sarcastic here, but the truth is that everyone is different; not only when it comes to personal preferences but also schedules. If the only time you have to exercise is during your lunch break, then that's your golden time slot. If instead you feel just plain sluggish or 'off' until you've had your sweat session (Both Amanda and my arms are raised here...hehe!) then the best time is in the morning. That being said, there are some really interesting new findings that suggest those who do get up and exercise first thing may be getting an edge on the rest of us. We'll be rolling out an article on just that soon, so stay tuned!

Until then, there are some factors that come into play and need to be taken into consideration depending on what time of day you do your workouts:

Rise-and-Shiners: Personally, I like to start my day off with my workout. Not only do I feel more energized throughout the day and more productive, but I then don't have to worry about something suddenly coming up that may interfere with getting my workout in. Still, sometimes that means having to get up a bit earlier and it can be hard to get moving first thing. Skimping on sleep is not something that I'd recommend and if you know you're going to have to get up earlier, really try to get into bed earlier the night before. Also, I like to have everything laid out and ready the night before; I even go so far as to put the running shoes next to the clothes I'm going to wear so it's a quick change and I can get out the door. Coffee is also our friend, and studies show it can improve your workouts, making you able to go faster, longer, and give you a little extra 'pop.'
Mid-day-Follies: Some people need some time to gradually 'wake-up' and don't find working out first thing appealing in the least. For them they find that during a lunch break or mid-day tends to be the best time. That's fine, but it also means that the time frame could be a tight fit if you've only got a certain amount allotted for your break. That's where having that gym bag already packed, ready, and waiting at your desk is helpful so that all you need is right there and boom, you're out the door. What can also get people in trouble is if a coworker gets to talking to you and before you know it you've talked through half your break. Or instead, a pressing project gets you toiling away and you lose track of time. That's where setting your watch alarm, a reminder on your computer, or scheduling your workout time just as you would any other appointment in your agenda book can help. Those cues will alert you that it's time to get physical; if you feel 'guilty' putting a project on hold, remember that it's been proven that bouts of exercise breaks will perk you up, re-energize you, and make you more productive upon your return. In fact, there are businesses that encourage their workers to do just that...how'd you like to find yourself on the elliptical next to your boss?
Night-Riders: There are also those who live for the night; whether it is because they find it relaxing to watch the sun set on their runs or it's the only time they have free during the day, this is their sweat hour. That's cool, but there are some things that can also make this time a little tricky. Sometimes motivating yourself to get to the gym after a full day is a little tough; you're already mentally burnt-out, tired, and just want to get home. To combat lagging workout inspiration that's where loading a fun new playlist can help get you in the mood, having people to meet up with at the gym, and keeping a fitness log can help. What works best for me when I'm tempted to skip out, is that I remember how much better I'll feel AFTER I'm done. I also remember that those first few minutes of getting started are usually the hardest part and that once I get going those endorphins kick in and I'll start getting into the groove.

What to eat, when to eat, and weight loss...how does this come into play?

I heard that working out on an empty stomach is the best way to burn fat? Again, we're in speaks with a few experts on that one and will address just this in more detail in our next article. For now, we'll offer you some quick tips and advice. As for doing your workouts off of no fuel, you'll be like the little engine that ran out of gas. You'll feel tired, sluggish, and won't be able to perform at your best. People who are afraid that putting the calories into their body might then cancel out or negate the calories they'd burn off from their workouts need to think about two things: first, that not eating will cause your metabolism to slow down to almost nil because the body goes into 'starvation' mode and secondly, eating a smart meal or snack will enable you to go harder or longer in your workouts and thus burn more calories than you would have running on empty.

AM'ers: Waking up even earlier to eat something...are you kidding me? In this instance, doctors we've been talking to say that perhaps if you're an early bird and workout before breakfast you could be doing yourself a favor. Though if you plan on running a marathon or doing a particularly long workout you may want to consider putting something into the tank. In these cases, and you just can't handle getting yourself up earlier, then something people do is to keep a sports bar by the side of their bed. Then, you wake up during the night for a bathroom break, eat your bar, go back to bed, and have that energy ready when you go to workout. Finding something that is 'easy' on your stomach is key; I've found oatmeal works best for me. Finally, if nothing else, try to find a sports drink with a good amount of carbs and protein and sip on that.
Nooners: Don't have the last thing you've eaten be from breakfast; aim for a snack a few hours beforehand that is a combo of carbs and protein. Try half of a bagel with some peanut butter, fruit and nuts, or you could also have half of your turkey sandwich and finish the rest as your post-workout fueling.
Night Owls: Again, don't let the whole day get away from you without eating something. Follow the example from the nooners and have a snack before getting sweaty with it. When you're done make sure to refuel within 30 minutes, the optimal window for recovery. That goes for everyone; but if dinner isn't all cooked or ready in that time make sure to get in a smart, complex-carb and protein rich snack to tide you over until then.

Whew! Are you guys still with me? Sorry, you'd think a simple question would grant you a simple answer but I tend to get going and then keep on rolling! Hopefully you've gleaned a few tips to help you improve your workouts, WHENEVER you find is the best time to get them done! :)

Get Fit and Active With the Kids This Spring Break!

2011-04-03T16:47:00.001-04:00

Did you see it? I thought I saw it there for a minute...could it really have been the sun? Well, depending on where you live, it looks like just MAYBE spring weather is making good on the season and that means a few things. First, it means that at least one excuse not to exercise is officially busted: the weather outside IS nice, inviting, and begging for you to get out there and get physical. Secondly, it means that there are lots of fitness related events and activities on the horizon that you can (should) sign-up for and take part in. Thirdly, it means that spring break is happening here, yes the dates may be a bit different depending on school schedules, but if you're a parent you'll be needing a way to keep those kids busy...and for that the topic of this blog!

One cause that I feel really passionate about is getting kids active and moving! Every time I hear about another school cuttings sports programs and physical education classes it gets me fired up all over again. Being active and exercising is SO important and not only because we have a serious obesity problem. Kids that participate in sports learn and develop other skills that translate over into other areas of their life. Things such as discipline, setting and reaching their goals, and also developing self-esteem. I could go on and on, but back on track; if kids aren't going to be getting active in a school setting then it's up to parents to find outlets for them to get it.

Instilling a passion for using their body and exercising is something that should be done young; parents then should set an example. There are plenty of ways to do this and when the kids are on break, one great way is to get the whole family out there and moving together. Working out doesn't always have to be thought of as a regimented type of thing and for kids an excellent thing to do is make it a game. Take them to the soccer field and challenge them to a game; go do basketball, rugby, football, whatever you like. Just make sure that you're not lulling around but instead working up a sweat...running up and down that field.

Take it to the streets and get running, biking, rollerblading. There are local road races that are usually going on this time of year; look for one a few weeks ahead, sign up, and then use that as motivation to get everyone out and training for this together. Kids are naturally a bit more competitive and you can use this to your advantage...not just to get them moving but for parents too! Take a look at one of our workout videos and do it with the kids; I'll bet that their extra energy pushes you to go harder yourself!

You can also make up your own little exercise 'games.'> Take the kids out to the park and set up an obstacle course. To get your creative juices flowing here's an idea:

Use some cones and mark off a large rectangle. If you've got a soccerfield you can use the corners of the half-field marks. If not, space the corners out about that distance. Then put a cone in the middle of the rectangle.

Everyone start at the middle cone inside the rectangle. This will be Station One. Begin with 10 push-ups.
Get up, and run to one of the corner cones, Station Two, and do 10 squat jumps.
Run back to center Station One, tag the cone, run back to Station Two and tag the cone; then run clear across to the opposite corner and stay at Station Three. Here do 30 crunches.
Get up, run to center Station One, run back to Station Three; now run forward to the corner cone in front of you, Station Four. Here do another 10 push-ups.
Get up, run to center Station One, back to Station Four, then run diagonally across the rectangle to the final cone Station Five. Here, do 10 Burpees...OUCH!! hehe.
Finally, get up and run the perimeter of the rectangle...and the winner is the first person to finish.

However you get you and your family up and moving...get out and DO IT!!! Exercise and being healthy, fit adults begins with being active kids. So while school is out for spring break, take the chance to teach that very important lesson to the wee ones by getting them outside and under this sun...because I swear I did see the sun out there. :)

Ba-Dunk-A-Dunk...How Much Junk in Your Trunk? -- Finding the Perfect Butt

2011-03-29T13:39:00.000-04:00

It seems to me there is a lot of emphasis put on your tush, derriere, behind, rear, buttocks, gluteus maximus, bum, and well, let's just say it...your @$$. Or maybe more correctly the bums of women. If you listen to the tabloids the once reigning Queen of trunks may no longer be from the block but instead now trying to cross over from reality show diva to singer? Really, a singer was her next choice? But hey, I'm not judging and I'm as guilty as the next for upping their ratings.

But on to bums...personally I get that having a nice, firm tush is a major asset. (Had to slip it in there!) I get that having that nice shape is preferable over either a flat bottom or on the flip side a jiggly one set atop cottage cheese thighs. But, where I seem to differ from some is that I don't get the whole loving a REALLY big butt. Or I guess rather, I don't necessarily think larger is always better...if it's taut, tight, and toned, YES...but if it's only large because of excess fatty tissues, NO.

My butt hasn't really ever been my big 'body part' focus; instead that has usually been wanting to get a flat stomach and some abs definition. Thanks to running lots of miles in the past I naturally was able to build up a strong butt and get a firm shape that I was happy with. But, for people who do set out wanting to build up their butts, my suggestion is to do not only glute specific exercises but hit all those leg muscles in general. Though to be honest with one you usually get the other; for example doing squats naturally works all those regions. Some great butt and leg moves:

Standard Squats: Yes it may sound a bit obvious but there are plenty of variations you can to to keep it interesting and ALSO keep your muscles from just adapting to one exercise and not giving you the results you want. For a leaner look you want higher rep's and lower weights, so you may want to do sets of 20-25 with some light weights or even just your body weight. If you have a flat bum are looking to build muscle and get more of a POP, go for higher weights and lower rep's. Here you should test out that bar and load some plate weights on either end; go for an amount that gets you burning after only 8-12 rep's. For all of these make sure you get down into a deep squat and that you are balancing back on your heels and not your toes.
Get Plyo: Plyometrics are awesome mass builders because they tap into those fast twitch muscle fibers. So do squat jumps, bounding, box hops at various heights, all those good things.
Get Climbing: Stair climbing is great and so is running hills. Play around with doing hill repeats and go for different distances; do shorter quick bursts that are more like sprints one time and then find a longer hill that gets you climbing for a few minutes at a time.
Squat Kicks: Taking the squat idea and making it more dynamic, go down into a squatting position and then on your way up lift your right leg up and into a forward kick. Lower back to the squat and then go up with a left leg kick. Do this faster and get your heart pumping at the same time.
Donkey Kicks: This one you'll get down on the ground on your hands and knees; lift your left leg up until it is even with your bum and bent at the knee, now kick it up towards the ceiling and do some sets of 15, repeat with the other leg. You can also make this harder by getting into a plank position first and then doing the donkey kicks.
Gettin' Isometric: Holding a squatting position is another modification; get into a deep squat and hold yourself there, balancing on your heels, for 30-45 seconds and do that for a few times. Make it harder by holding weights or again getting that bar with plate weights. For people with back trouble you may want to find a wall and a big fitness ball; wedge the ball between the wall and your back and then lower into your squat.
Choose Your Cardio Accordingly: For this one, if you've got the choice between say a rowing machine or a treadmill opt for the latter. Do leg heavier cardio and you'll be killing two birds with one stone...or rather two cheeks with one exercise. ;)

There are TONS of ways to get your butt the way you like and these are some top picks. Now, in getting back to junk in the trunk, just how much do you people prefer?

Suit Up Right for Your Workout -- Sorry Gorton, No Fish Today!

2011-03-26T13:05:00.000-04:00

So I had to stifle some laughs when I was on the elliptical and suddenly the Gorton's Fish Man stepped onto the treadmill next to me...I'm talking scraggly salt-n-pepper beard, super tall, and the full on bright yellow slicker jacket! Now, this is hardly the first time that someone's gym clothes attire has caused a double take. It sometimes mystifies me not only that they'd choose to run in a pair of jeans (can anyone say chaffage?!?!) but sometimes it amazes me that they can actually DO the activity. I do have to give credit to the person I saw running, and at a fairly decent pace, in a pair of flip-flops.

Some of my other favorites? The woman who was wearing peep-toe pumps in the weight room, I guess she must really trust her grip on those dumbbells. I've seen the runner in jeans a few times, but the best was the guy who had a huge belt and what had to have been a janitor's size ring of keys clanging around his waist; there was also a either a huge cellphone or wallet in his pocket.

But with all the headway sports clothing manufacturers have made in the last few decades, with all the technical moisture-wicking materials to be had...why choose to suffer unduly on account of what you're wearing during your workouts? Now, don't get me wrong, I'm by no means a person rolling in the dough and make it a point to sniff out deals when I can, but good exercise clothing and shoes is important enough to me that I make sure to suit up right AND something decent isn't always crazy expensive. If you shop off-season and go to the right places you'd be surprised that even though the labels boast of all this technical jargon you may not even fully understand, they aren't out of your budget. What's more is that if taken care of properly your gear will last a long time.

So, before I go off on too much of a little rant here, I'll just give a quick run-down (haha, yes a lame pun people, feel free to chuckle or eye-roll at will!) of what is real workout gear...and jeans, flip-flops, and stiletto's don't make the cut.

Let It Breathe- Okay, you should be sweating if you're doing your workouts right and that's a good thing. But choosing a standard cotton tee will leave you with big pit stains and by the end you could be weighed down with a few extra pounds of wet shirt! Opt for clothing made of a moisture-wicking and breathable materials, these will also help regulate body temperature and make your working out much more enjoyable. This can go all the way down to your socks, and high quality socks are also important to help stave off blisters.
Keep It Warm- In cold weather you want to think layers and be sure to keep those muscles warm to avoid an injury. Base layers will be of the same kind of moisture-wicking material because if you're left wearing a sweat soaked shirt (you still sweat even when it's cold out, even if you don't see it) you're going to get cold. Then if it's rainy and windy you need something breathable but also water resistant to keep out the elements and there are outerwear garments designed for just that.
All Hail Da'Feet- A big sticking point for me is proper workout shoes because many people are just unaware of just HOW important shoes are. If you're working out in a cheap pair of shoes, or ones that aren't for your foot type, you're begging for an injury. Now shoes are kind of expensive, but not getting good ones will leave you paying in different ways later: sorenesses, stress fractures, shin splints, days off, etc...so here we just have to bite the bullet. I will go into more detail on getting the best shoe specific for your foot-type in a later post, but generally look for something specifically noted as a fitness shoes, brand names are our friends here, and something with both support and cushioning. And what may sound dumb but a common mistake, is buy the right size; you want there to be about a thumb's width between your toe and the front of the shoe. When we workout our feet actually swell and expand.
Take a Load Off- To the janitor with his keyring, don't pack around more than you have too...it'll only slow you down. Okay, this may be just a common sense type of thing in saying that you shouldn't be slugging around a ton of excess items, but then again there ARE instances (you're out running but you locked your car and will need the key to get back in) when there are some little things you'll need. Quality workout gear will have places for that; there are these slim little pockets in the lining of most shorts, some shirts have the same sort of deal on them too. And if all else fails you can tie it on a shoelace.
Take Care Ladies- This is for the women; definitely make sure you're wearing a sports bra when working out. They are designed specifically for reducing excessive motion and especially if you're blessed with a chest you can actually do lasting tissue damage is you're not wearing something with enough support. The elastin and other skin fibers can be damaged and stretched and leave you fighting gravity years earlier than you'd like. Again opt for a moisture-wicking and breathable material...we're all about comfort!

Well, that's probably good for now. I'll leave you with this parting message...nobody enjoys a bad case of chaffing from their workout and the right clothes can help avoid that pain. Sadly, sometimes not always and in those cases I'd suggesting investing in some cool Bodyglide or, for the men who know this pain, there are even Nip-Guards. :)

Hey, who took my elliptical? -- Let routine and flexibility coexist!

2011-03-22T04:19:00.000-04:00

To say I'm a creature of habit may be an understatement. Or I guess more that I like to have things a certain way...I like the middle elliptical because it has the best view of the TV, I like the bench that's a bit off in the corner, and mostly I like to get my workouts done in the morning. This last one is probably the biggest for me.

I don't feel right if I don't start my day off with my workout. If I am forced to move back my workout time, I find I'm more anxious or antsy for the entire time leading up. My mind keeps drifting off to when I'm finally going to be able to get my sweat on. Now, maybe this level of quirkiness crosses the line into full fledged obsession...I'm also the first to admit that if there is something to be addicted to, at least I chose exercise over some sort of drug! But even I do recognize that there are times when I just have to be more flexible.

If that 'usual' elliptical is being used, just take the next...if 'your' bench is taken, so be it. If you can't get that workout in when you'd like, that's okay too because there are 24 hours in the day and chances are you'll still be able to get it in. This is especially true if you are coordinating with another person...you've got to find something that works for both of you. So if they like to workout at night, us morning peeps have to meet them halfway. Maybe you workout in the evenings half of the time and then mornings the other half. Your partner hates to run, maybe you guys do sessions on the bike part of the time.

This need for flexibility also extends to your workouts. Many times it's very easy to slip into a routine, but a little variance can do a body good. I don't think you need to change your workouts EVERY time out, and I don't believe in that. But we should have at least some variety and also do try new things too. Our bodies are conditioned to adapt and look for any ways to 'cheat.' As you get better at one activity your body gets more efficient and actually stops responding as much to the same motion. You don't need to do an overhaul on your workout routine to avoid this, however, but just make some small changes. If you're doing standard squats as your go-to leg move, mix it up by doing single leg squats or lunges. Just the different motions will keep the muscles from slipping into their own little routine.

In your cardio the same thing applies; that's why we suggest doing intervals of different lengths or doing hill work one day and flatlands the next. You want to keep things varied enough so that you keep improving, and it also keeps things interested.

On a final note, our little routines aren't always such a bad thing. And on the opposite extreme, if you have trouble staying dedicated to your workouts you can benefit from a little rigidity. That's why I also suggest planning what you're going to do for your workout beforehand. Going in with a set plan makes it easier to stick to something than just coming up with it on the fly. This also can work if you write your planned workout time down in your agenda...make it an important commitment to yourself and don't blow off that date.

So, let all of us routine lovers and sultans of flexibility meet in the middle and also share with each other just a little bit of our prized traits. We will all benefit. :)

PS- On a related note, be on the lookout for an upcoming article all about what the time of day we workout says about us and the benefits those timeslots have!

Burning More Calories All Day Long...Thank You 'After-Burn' Effect!

2011-03-16T19:53:00.000-04:00

Now, if you've been following this blog for a bit (and of course I know you all are! hehe) you have probably come across a reference to the 'after-burn effect.' Usually this term will come up when we're describing the additional benefits of more intense workouts, lifting weights, plyometrics, or intervals, and what it refers to is how your metabolism is revved up in the hours AFTER you've already finished your workout. It's kind of like a double-perk, you can burn more calories during the workout and then long after you've showered off.

There are still ongoing studies into this topic, and the reasons for this kind of 'after-burn' effect are still up for debate...but what it comes down to is that those who exercise get the double whammy of health over those couch potatoes. Well, I came across another article related to this phenomenon and it seems that while the more intense kinds of workouts up the metabolic rate more, even those steady cardio sessions will do the trick, albeit to a lesser degree.

What's also interesting is that those who are in better shape reap the most rewards...yet another testament that it's best to be a REGULAR exerciser! The more efficient your body is, cardiovascularly and muscularly, you'll be able to make the most out of your workouts. That doesn't really come as much of a shock, though. Something can also be said that the better shape you are in the more likely you'll be be able to workout longer than beginners.

Now the article here touts that even a short bout of 10 minutes can give you lasting rewards in the hour after finishing your workout. That's great, and it should be motivation for people who claim they simply have NO TIME at all to workout...you can't find a measly 10 minutes?! Though you really should aim for more than just that; and if your workout is that short it better be intense. You can see some examples of awesome workouts that ARE designed short at the website, and those will get your heart pumping. My point is only that those minutes can't be leisurely strolls around the block.

The article wraps up though on a point that I'm not all too thrilled about, but it eludes to the fact that much of overweight America is looking for a magic bullet, or quick fix to their weight woes. It cites how scientists are using their findings to try to design a way to mimic the results of exercise. I know that research into such a pill is hardly new, or that there aren't already of plethora of 'fat burning' pills and such already inundating the market. But the whole thing is a bit of a sticking point for me. All the time, energy, and resources that people pour into finding the 'quick fix' for fatloss, couldn't it be better spent elsewhere? It may sound harsh, but being active and eating healthfully isn't exactly rocket science.

At any rate, I apologize for a bit of a rant there, but I think the couple points I'd like to get across are these:

Working out has a myriad of benefits- for your health, your mind, your energy levels...and yea, there are the physical perks of looking hot too! :)
The 'after-burn' effect- yet another awesome reason to not only workout regularly, but to do the kinds of exercises that ramp the metabolism up the most...even in the hours after you've finished.
Don't bank on a pill- popping a pill couldn't possibly give you ALL the rewards of exercise. Even if they find one that does help burn fat, it cheats you out of the feeling of accomplishment you'd get after kicking butt in a tough workout and watching yourself improve.

On that note...who got it their workouts today?? :)

Step Out of the Comfort Zone - Throw Down Your Own Gauntlet

2011-03-13T18:40:00.000-04:00

Answer quick: What's your greatest fitness weakness?? No stalling, first thing to come to mind...hehe! Well, for me it's got to be my arms. (Or chicken wings if you were to listen to one of my past coaches who would, in good nature, yell to me down the final stretch, "Pump those chicken wings...GO!!!!") My upperbody strength is probably my biggest weakness; though since I was always a runner I figured it didn't really 'matter' all that much. However once I did start doing more weights and core exercises I realized it did matter.

The more strength you have overall the better athlete you are, and even if you aren't competing for anything it still means the better all around, fit person you are. More arm strength meant that they wouldn't tire as much over the course of a race and I could hold better form; that meant I'd be more efficient...faster...etc.

So what is YOUR greatest weakness? Maybe you are someone who HATES running or can't stand cardio in general. Maybe you shirk away from the dumbbells or think that stretching is when you bend down at the end of your workout to untie your shoes. Whatever it is, I'm going to challenge you to tackle it.

Sometimes we are forced into staring down those glaring weaknesses; an injury disables us from doing what we feel most comfortable in doing. We are pushed out of our comfort zone...personally that's the case when I had surgery on my leg and am limited in what I can do. I got creative and tested out an arm bike machine. Amanda discovered a passion for rollerblading after her injury and loved it so much she integrated it into her ongoing training regime.

But I admit, cranking along on that arm bike wasn't pretty at first...nor much 'fun.' Then I thought of ways to make it better: loaded up fun playlists, toyed around with intervals to keep it interesting, and looked at it as just as much of a mental challenge as a physical one. If I was going to be pushed to tackle my chicken wing arms and their lack of strength then I was going to come out the winner!

I won't say that I could, or would even, ever compete in some kind of arm bike Olympics but it gave me a sense of satisfaction that even though I was out of my element I was making the most of it and getting better. I did at least begin to feel stronger on my arm bike and could up the tension level. Improvement is perhaps the ultimate motivator.

So I challenge you to tackle your own beast of burden. You may not be forced into it, but give it a whirl anyways. You don't have to do it FOREVER, but it can be fun to try something new...and it will probably make you a better, more fit individual along the way. :)

Let's hear some some people take the leap and voice the challenge they set for themselves...

Feeling Sluggish...Blast Yourself Out of the Funk!

2011-03-08T15:28:00.001-05:00

We all have 'those' days...you're in the middle (heck, sometimes even before you even start!) and it seems like each movement, each footfall takes infinitely more effort than it should. That little voice in your head taunts you relentlessly, "Just stop...can it for today...that comfy sofa and ice cream is waiting!" You want to be a good fitness follower and NOT give up, but your will power is waning.

The first thing to do is look for a way to distract yourself from the seconds that are ticking by way too slowly and more importantly that voice in your head. So much of everything we do is mental and exercise is no different...sometimes it's all a matter of mind games. Another point to recognize is that EVERYONE has these kinds of days, you may know what the physical catalyst was for feeling sluggish (you didn't get enough sleep last night cramming to finish that big work presentation...you had a bit too much fun last night...etc.) other times they just happen. But as long as you're not overtraining yourself or battling a bad cold it's best to motor through them and here are a few tips to fight your way through a sluggish workout:

A Sudden Jolt: It may sound crazy, but sometimes blasting yourself out of the funk is the key. If you're doing a steady cardio session, do a quick blast at a higher intensity rate. By shifting the pace of your workout you'll tap into a different energy system (anaerobic vs. aerobic) and muscle fibers. The change in gears can sometimes act like a 'reset' button on your body; when you then go back to the steadier pace it will actually feel easier than before.
Change Focus: If your intended workout was to do long intervals but you're really struggling, turn the workout into one with shorter intervals to work on your speed and power. Having a planned workout ahead of time is always best, but also keeping it flexible enough so that you can tweak or modify it depending on how you feel is also important.
Break Down Time Chunks: That 30 minutes sounding really daunting? A mind game that works for me is to take it in 5 minute intervals, or sometimes even 2 or 3. Make it through the next 5 minutes and then only look ahead to making it to the next mini-benchmark.
Musical Chairs: If you intended to do all of your cardio on the bike but the time is slugging by, swap machines. Do 1/2 of your workout on the bike and then move to the elliptical. Changing machines midway can help as with the 'change of scenery' and the shorter time intervals your mind won't wander so much.
Envision the Finish: Sometimes, even after all of your tricks, getting your workout in can be a battle of wills. Your last 'secret weapon' however is to remember why you are dedicated to staying fit and exercising. Think of how great you'll feel once you finish and stayed true to your goals.

Finally, sometimes the workouts we are most proud of aren't the ones where we've run the fastest or lifted the most...it's actually the ones that we refused to give up, give in, and ignored that little voice in our heads! So, I hope you all are having a great one and getting those workouts done! :)

The Plank - It Ain't Just for Pirates!

2011-03-04T13:08:00.000-05:00

Happy Friday, Everyone! Today is all about one of the moves we love: The Plank. Why do we love this move so much, you ask? Well, not only is it an awesome ab-tightener but probably one of the best all around core exercises you could do. If done correctly (With your whole body in a straight line, abs sucked in, and NOT with your butt sticking way up in the air! hehe) it engages all of those important core muscles: abs, obliques, hips, back, butt, and even the smaller ones that are often neglected.

We all know that having a strong core parlays into virtually all other areas of fitness. (Having a stronger core means you will be able to keep better form while you tire during running and then will be more efficient and able to go faster. A stronger core for basketball will mean you will be more agile on the court..etc.) Further we all can attest to the fact that having a tighter middle is also something to envy. BUT, not only will you achieve all of these things but you will also be safeguarding yourself from a potential injury. The core is kind of like your body's powerhouse and if you make it as strong as possible, especially those tinier muscles, you'll make yourself more resistant to a strain, sprain, or other kind of injury.

So, without further adieu, let's walk the plank!

Your Standard: The most common form of the plank is to balance on your forearms and toes; gut sucked in, butt straight in line with the rest of your body. Many of our workouts have you hold this position for an extended amount of time, and while it may look like a breeze, those seconds certainly tick by rather slowly when you're actually doing this exercise!

Kick it Up: What's also great about the plank is that it has TONS of variations and ways to make it harder...and we are always up for a challenge, right??! Test yourself with this one: hold the standard plank position but then do leg lifts. Raise your left leg up and down 10 times and then do 10 lifts with the right leg; the tricky part here is to really focus on keeping that straight plank form.

An Issue of Balance: For this one we'll test your balance even more. Get in the plank and first lift your left leg straight up in the air and hold it there; now extend your right arm up straight in front of you. Hold here now for 20-30 seconds, lower, and then lift your right leg and left arm. This will also isometrically hit your glutes and further help give that tush a boost!

Reversing It: There is also the reverse plank where you will face up, balancing on your heels and forearms. You'll still want to keep yourself in as straight of a line as possible, so don't let your bum dip or sag towards the floor. Again you can do leg lifts (this is great to strengthening your hip flexors, which are oft a point of injury if they are too weak) and balance work.

Take it to the Side: The side plank is done when you stack your hips, balance on only one forearm and the outside of your foot. You want to keep things all neat and in a diagonal line, so don't let your hips sag towards the ground. Pick a side, hold this pose, and then flip in the other direction. You can do leg lifts for this one too; for example if you're balancing on your left arm and leg, you can then lift your right leg straight up and down.

Whew, actually we could go on and on, but that's good for now. As you can see the plank is a top move and if you aren't already doing it you should be! So master this move and soon you'll be able to show even Captain Jack Sparrow a thing or two! (Actually, I'd take Johnny Depp in any shape or form! ;) hehe)

20 Minute Stair Jammer Workout

2011-02-28T07:16:00.000-05:00

Q: I'm not able to get to a gym and realistically the only time I have to workout is during my lunch break. I'm stuck on site but the building layout has plenty of flights of stairs that I could use without the risk of running into anyone. (Most people use the elevators!) I'm hoping you could give me a workout that I can do in 20 minutes but will still give me results...help!

-Charlotte

A: I really like this question for a few reasons. Firstly, you refuse to offer up the fact that you aren't able to get to the gym and have a jam packed schedule as an excuse to just NOT workout. Secondly, you are looking at what resources you DO have and how to turn them into an effective platform for your workout...so great job already, Charlotte! So I had fun taking on your little challenge and devising a quick workout that will ramp up your heart rate, engage all the major muscle groups, combine strength and cardio, and turn your lunch break into a fitness power session!

The great thing about stairs is that you can use them to really get the heart pumping rather quickly. Which is a bonus being that many people are very busy and only have time for a workout short in time but high in quality. Another plus is that like running up hills, stairs really work the thighs and glutes and will give that tush of your a nice lift! All you'll need then for this workout is a couple flights of stairs, a stopwatch, 20 minutes, and the will to kick your own butt!

Do each exercise for 45 seconds and then move right into the next exercise. At the end of the set you can take 30 seconds to rest and regroup and then cycle through the exercises again. Do a total of 4 sets and then dash back to the office...though you may want to find a spot for a quick rinse off! :)

Stair Jammer Workout

Flight Dash - First exercise is to just start out running up the stairs one step at a time
Rocket Squat Jumps - At the top of the flight, lower into a deep squat and then explode off the ground, reaching your arms up over your head and trying to get as high as you can. Land, get back into the squatting position and jump again.
Push-Ups - Blast out those push-ups and you can do them on your knees if you need to. To make them harder, put your feet up a couple of stairs so that they are higher than your hands and make them elevated push-ups.
Stair Quick Feet Taps - Stand at the bottom of one landing and face the stairs. You'll then alternate tapping one foot on the stair directly in front of you and then the other foot. You'll stay then in the same position but you want your feet to tap the stair and get back down as quickly as you can; see how many times you can tap that step.
Bicycle Crunch - Crunch side to side as you bicycle your legs; you'll then want to reach your elbow towards the opposite knee as you go.
Stair Bounds - You'll again be going up the stairs but this time go two at a time. To make it more advanced see if you can do them even three at time.

An Exercise Allergy Sweeping the Nation...Or Sloth -- We Get the Exclusive

2011-02-24T04:15:00.000-05:00

Up too late and unable to sleep (Wishing I could because sleep is hugely important not only for fitness minded folks but EVERYONE! But, a topic for another post.) I had the tube tuned in to Lopez Tonight...yes, I'm a TBS fan, but don't get me started on how annoying it is that they keep messing with the schedule and they committed a cardinal sin of screwing with the Seinfeld slot! Sorry, rant averted and back on track...he made a crack about how now there are folks out their claiming to be allergic to exercise. His punchline was something along the lines of, "It's laziness and it's sweeping across America" or such...but it made me laugh and roll my eyes because as sad as it I KNOW there are people out there that have convinced themselves that they are allergic and use that as an excuse to avoid working out.

So, I hopped online and checked up on this supposed 'illness' to find out some symptoms and the low-down. Well, it turns out there are a few 'kinds' of exercise allergies and they actually have fancy-pancy names: Cholinergic urticaria (itching), Exercise-induced anaphylaxis, Itchy Pants Syndrome.

The first, is basically that when a person gets hot they may get some red spots that do in fact itch. The is usually worse in hot and humid environments and with the added activity the body heat rises and they may become irritated. Reason to avoid working out like the plague, I think not. Suggested remedies: workout in a place with a fan or cooler climates, hit the pool, put on some ointment, and the itching should go away after you cool down. A tip doctors recommend is that with a proper warm-up and cool-down, and working into your more intense routine should help you avoid the rash. Also, if this is your excuse you may also be allergic to saunas and hot tubs...so be warned.

Now, the second, I will say sounds more legit and there are some doctors backing it up. However, the prime catalyst for the anaphylaxis is that the person eats a certain kind of food they are allergic to and then combination of getting overheated through exercise causes them to become faint, have trouble breathing, possible hives, and sometimes throwing up. Dr. Jacqueline Eghrari-Sabet from the American Academy of Allergy, Asthma and Immunology details, "These are people who will not have this reaction unless they exercise right after eating this food...Eating shellfish and sitting there? Nothing. But eating shellfish and exercising? For these people, it's bad news." Yet even the experts don't think that skipping exercise in general is the remedy, "If they come to me, I'm not going to tell them not to exercise," professes Dr. Bruce Robinson who is a Manhattan dermatologist. It all comes back to gradually working into your routine to avoid a high spike in body core temperature, making sure your environment is cooler, and also be mindful not to eat certain foods before working out.

Finally, Itchy Pants Syndrome?!?! If this is your excuse than you certainly take the cake. This sounds more like a skin allergy to certain fibers that gets worse if your body heats up. My advice: there are TONS of technical fiber based workout clothes out there...so suit up. If you're running in jeans in the first place your own lack of judgment merits some chaffing. There is also a product called Body-Glide that actually really helps with chaffing.

So, in conclusion, is there an allergy sweeping the nation that keeps people from exercising? I'm not convinced...don't look for excuses to opt out of something that is good for your body and mind. Instead, channel that same energy into finding a workout you enjoy and will stick with!

What Inspires You?

2011-02-19T23:45:00.000-05:00

What really gets you inspired? Pumped-up and ready to hit it? *Cue Rocky Theme Song* Is it seeing or reading about other athletes setting records, stories of people overcoming the odds, individuals accomplishing their own feats that then motivate you to tackle your own? Is it a particular playlist or song that really strikes a chord with you and makes you want to demolish that interval workout? Is it seeing your own progress or fitness journey; tracking how far you've come inspires you to keep going, to keep setting the bar higher? Heck, it could even be proving other people wrong or a healthy dose of competition...WHO said they could run a 5k faster than you...I think not!

Whatever it is, sometimes it's nice to take a moment and think about what keeps you going back for more. Recognizing what drives you forward and remembering that, the feeling it gives you, can help you slog through the times or days when your motivation may be lagging. We all have those days; maybe you got slammed with a really rough day at work or school and the temptation of just blowing off any kind of exercise in favor of TiVo and Mr. Ben & Jerry is really strong...remember those things that get you amped up to sweat it out.

Staying motivated and on the track to accomplishing your goals, both fitness related and in life, is what separates the 'do'ers' from the 'wishers and remissers.' One reason it's found that kids who participate in sports do better in school and in other areas of life is that they learn to set goals and then push through the trials to reach those goals...they learn dedication and that lesson carries over into adulthood.

Writing your goals down and channeling the things that get you motivated is a great way to combat the urge to give up, give in, when things get tough. Writing motivational phrases on post-it's or in the margins of your workout logs is one way; hanging a picture of a certain athlete is another way, or even hanging up a picture of YOU at the finish line of a race you are particularly proud of. Remember and hold on to what gets you amped up so that the next time you aren't quite sure if you can do it, or don't really feel like lacing those shoes, it can help give you the 'friendly' kick in the butt to tackle a challenge head-on.

Protein Redux -- Crunching the Numbers

2011-02-17T00:43:00.003-05:00

Hope you all are doing well...you've made it to Hump Day at least! :) I wanted to revisit a post from a few weeks back about the importance or protein. In it, it was noted that we should shoot for about 0.5 - 1 gram of protein per pound of body weight. Some people have inquired if we really meant THAT much...should a 150 pound person shoot for 75-150 grams of protein...that's a LOT!

Yes, that does come out to be a pretty lofty target and I'd like to take a minute and just explain the reasoning behind that and also that in the post, I converted to grams per pounds for convenience but the stats are usually in grams per kilogram of body weight. Here are the numbers when the recommended values are in grams per kilogram (1kg = 2.2lbs):

The recommended amount for sedentary people is 0.8 grams for 1 kg: for a 150 pound person that does work out to be 55g's
For endurance athletes then, it's recommended to up that to 1.2 -1.4 grams per 1kg: again for 150lbs that works out to be 81-95 grams
For strength athletes the recommended amounts are 1.6-1.8 grams per 1kg: with our 150lb person that works out to 109-123 grams

So I would like to say that, yes, in the previous post I erred on the higher end of the spectrum and apologize if I shocked or confused some people. I had written the post with athletes in training in mind, and while not everyone here reading this has a game or specific event in their sights, I still do think that active individuals should make a conscious effort to ensure they get more protein in their diets. It will not only improve their fitness and results but you'll look leaner too. BUT by no means do I want to impress upon anyone that we should be eating protein in lieu of carbs or fats...all three are important nutrients and I absolutely can't stand that whole Atkins schpiel!

From experts I've talked to and recent studies indicate, even endurance athletes should definitely shoot for the higher amounts. Even sedentary people should be eating more (That they really need at least 10 percent more than the RDA currently recommends).

But I didn't want to 'scare' anyone off or leave you questioning the validity or reputation of this site and blog. So, again I apologize, and hope to have cleared up any confusion! And as always do feel free to ask questions or further explanations of anything and everything you see!

So keep sweating, and...is it Friday yet?!? :)

Amanda and Caitlin's Crash-Course Survival for Valentine's Day

2011-02-11T18:08:00.000-05:00

Didja see it already?!?! Well, if you missed our write-up don't fret because you can check it out over at the website: Full Crash-Course Run Down

Buuut, because we love all our blog readers you can see our fun cartoons enjoying the Devilishly Divine Cherry Cups! Our run down includes that recipe, more meal tips, and two fun workouts to do with your beau OR with some lovely girlfriends because while this holiday may be cooked up by Hallmark and the chocolate companies that doesn't mean we can't spread the love to one and all. And that includes showering your amazing self with love...confidence is sexy people and that comes from being comfortable in your bod! (albeit a fit and toned one! hehe)

So in case we haven't said it enough, get to sweating, have a great weekend, lovely visit from our fat Cupid friend, (we'll let him get away with a few extra rolls...I mean he IS a baby after all!) and enjoy or special holiday inspired article! :)

Sneak Peek for Something Special

2011-02-10T17:56:00.000-05:00

Hey guys!

Sorry things have been a bit quite on the blog but it's because we've been working on something special for Valentine's Day...you didn't think we'd forgotten did you? Well we haven't, and in honor of our chubby little flying friend we've put together a little crash-course survival guide just for YOU!

So if you don't quite feel ready for Val-Day, don't worry because we've got you covered. AND, just because you may be a singleton DON'T think you've been forgotten, nope, our special Holiday Edition can be for a steamy couple or a sizzling date night with the gals.

So stay tuned...our love bomb drops tomorrow. If you haven't already signed up for our newsletter be sure to do so in time! :)

Sign Up Here!

You Call That a Workout? -- The 'Fluff Factor'

2011-02-05T14:30:00.001-05:00

In watching Amanda's '400 Challenge' video I was struck by two things: 1) Of course the fact that it was a great workout that would seriously tire you out in a short amount of time and 2) She uses the term, 'fluff' which is the perfect way to describe way too many classes, videos, etc. out there.

This may sound harsh, but when I'm at the gym (or watching those late night/early morning TV workout time-slots) I am on one hand laughing and rolling my eyes and on the other hand feeling slightly bad for the people following along and even the instructors themselves. I want to laugh because lots of what I see is ridiculous but also far too much time is spent lackadaisically talking, resting, sipping on water, standing around, or stretching. I then feel bad for the people doing the class because they aren't going to be getting the results they want or expect. Finally I feel slightly embarrassed for the instructors because either they are fooling themselves into believing they are delivering solid workouts or are misinformed...either way they are doing these people a disservice.

Lots of these sort of 'standard' classes follow a similar routine: get in, chat about new events, set-up (if it's a step class or you need some weights), move to stretching and then a warm-up. The class gets officially 'going' and then is ended with another round of stretches and the cool-down. There are then sometimes group meditations or reflections. Now, there is nothing wrong with meditation but does it necessarily belong in your workout? There are also a time and place for a warm-up, cool down, and stretching; however if you look at that standard class, say it lasts an hour, the amount of time actually spent sweating and working hard is maybe, what, 20 minutes?

I think a part of the reason that most classes follow a format like this and aren't nearly as intense as they have to be is that for the masses this is what they want. Most people don't like to hurt or be in 'pain', so really intense classes may not necessarily get the following...and gyms are a business after all. Now, I'm NOT saying that there aren't kick-your-butt classes and programs out there, that is not true because I know that there are, and I'm also NOT saying there aren't plenty of highly motivated people out there who do workout really intensely and kick their own butts on a weekly/daily basis. I'm just saying that there are still too many people falling into the 'fluff' trap. How do you know you're getting sucked into the fluff zone?

Your workout time is for working out: Many people are crunched for time so when it's 'go' time get in that mentality. Get started right away and don't get sidetracked by talking about your day or the weather; sure you can exchange some words but you should be focused on the task at hand. Finally, come prepared; have all your gym clothes and equipment laid out beforehand so you aren't wasting precious time looking for things.
Stretching is for after: Actually it is bad to stretch cold muscles and you shouldn't stretch first thing. Go right into your warm-up and then full routine. Stretching is good when you're done and warm.
Embrace the pain: The kind of muscle pain that comes from fatigue isn't a 'bad' thing; it's your body's way of telling you it's working and that is going to get you the results. The biggest limiting factor is the mind; it will tell you that you are spent, tired, unable to go on FAR earlier than is actually true...it's all a mind game people and telling yourself that you CAN do it is the best way to combat that and keep plugging away.

So go out there and hit it. Intensity and a consistent work ethic are the tools you need to achieve the fitness goals you set and also the body you envision for yourself...a stronger you. :)

I'm Sick and I Don't Want to Admit It: When to Take a Day OFF

2011-02-02T13:01:00.000-05:00

Even though we may be past the worst of 'cold and flu season' the weather is still crummy and there are plenty of people hacking and sniffling away! As they say, "We aren't out of the woods yet," and to prove just that both Amanda and I were struck with a bug. I'm going out on a limb here and inviting karma to kick me in the butt once again, but I am pretty lucky in that I don't get sick all too often and probably do take that for granted. (To be fair I'm completely OCD about washing my hands and I'm also the one you laugh at who uses paper towels to open the doors of public restrooms!)

Now, I'm equally neurotic about getting in my workout no matter what. Some people have the opposite problem, I know, but for me recognizing when to take a day off is the challenge. (For this, it is a case of do as I say, not as I do because it's actually much better to take at least one day off a week to allow the body to recover and regroup!) Yet last week it hit me; it wasn't a slow decline of energy and lapse into sickness, but rather a full sledge hammer bodyslam. There was no way I was getting my workout in...much less doing more than get out of bed, my body made the decision for me.

As antsy as I was and irritated that I was sick, which meant no workout, I knew that the best thing to do was REST. Funny, because that was the hardest medicine to swallow. Plowing onward when you clearly need a break will always backfire in that eventually that will catch up to you and it will do so exponentially. The longer you refuse to acknowledge you're overly tired the longer you'll string out your recovery. Knowing when to decide if you're okay to train through a sickness or sluggish feeling and when you need to pull back is hard to do. Some people are OCD like me and have trouble taking the time off and others are at the opposite end of the spectrum and use a hangnail as an excuse to get out of the gym. Finding the balance is the key and you do that by not only being in tune with your body but then actually listening to it.

While I hunkered down in the bed and cursed the heavens above for the bug, I knew that it was more a mental trial than anything else and I also knew that even though I didn't want to admit it I needed a break and I should treat my body with the rest it needed. What also helped get me through it is that in giving myself that rest I'd be getting over the cold faster and *ta-da* I'd be back to my regularly scheduled workouts sooner! Ironically, while over in Oregon the day after my bedrest I got a call from Amanda in New York and she was complaining of the exact same malady...we were both sick and more than being frustrated about catching a cold we were miffed we weren't able to get our sweat sessions in!

So, people, yes we should all love fitness, but in being fit individuals I think we tend to be more in tune with our bodies than the average folk...but that means we need to listen to those cues it gives us. For those who struggle with backing off, know it's okay to admit we need to rest sometimes. Okay now, but for those who tend to be on the other side of the spectrum I'll offer some tough love and say, "If it's a hangnail put a band-aid on it and suck it up!" :)

Gimmie a 'P'...Gimmie a 'Rotein!' -- Gotta Love that Protein!

2011-01-29T20:44:00.002-05:00

Why the chicken and the bodybuilder both LOVE the egg...and you should too! Alright folks, this one is all about the protein. Protein is of course one of the three major energy sources, along with carbs and fats, but there is so much hoopla, information, misinformation, myths, rumors, and food propaganda swirling around out there it's no wonder why much of the populous are confused about what is actually true and what they should be putting into their mouths. (I will say though, that a no-brainer should be that they shouldn't be shoveling the Big Macs in at such a staggering rate...hehe!)

Back on track...WHY we love protein is that it is integral in muscle repair and growth. After you break down that muscle tissue during a workout, in order to rebuild it back stronger you need to supply your body with the nutrients to do so. Protein is a must-have post-workout, and the quicker you refuel the better; optimally within 30 minutes of finishing your workout.

How much protein should you be getting? That depends on a few things, but an easy rule of thumb is that you should aim for 1/2 to 1 gram of protein per pound of body weight a day. (So if you weigh 150 pounds try to get between 100 to 150 grams total.) That probably sounds like a lot to the 'average folk' but honestly body builders and certain athletes actually try to consume even more, especially those doing more weight work, sprinters, and aiming to build mass.

But protein has a lot to offer; it not only is the primary muscle friendly nutrient but it also helps you feel more satiated. Protein is broken down more slowly by the body than carbs so it will help you feel fuller for longer after you eat it. (You'll feel fuller longer, and much better, after a healthy omelet breakfast than one consisting only of a glazed donut.) For athletes and fitness fans the best route to go is to combine a protein and carb source right after a workout and make sure you get enough protein the rest of the day too. So here are a few foods you should make friends with:

Eggs: Eggs will pack around 6 grams of protein per egg; you don't have to go Rocky style and drink them though. Some people worry about the cholesterol found in egg yolks, and while studies have actually shown the positives of regularly eating eggs far outweigh the negatives you can go yolk free with a liquid substitute.
Lean Meats: We're talking turkey, chicken, and bison too, are all protein packed and have generally have lower fat stats than your other meats. Yet if you go with leaner cuts of beef you will still be chowing well.
Seafood: Our friends under the sea are golden when you look at their protein counts. Shrimp (my fav!) are not only super high in protein, 18 grams per 4 ounce serving, but really low in fat and calories. The same serving size is merely 90 calories and with 1 gram of fat! Tuna too is an excellent source, as is salmon. Salmon may look like it is high in fat, but it is the 'good' kind, Omega 3 fats, that is linked to heart, brain, and overall health so don't be afraid of it.
Cottage Cheese: If you opt for low fat cottage cheese you'll find that a 1/2 cup serving has around 12 grams of protein and is delicious if paired with a pear...hehe, or any other kind of fruit too.
Supplements: Going the supplement route can be your best bet if you are pinched for time or are finding it hard to get your protein needs met with foods alone. But be careful to scrutinize labels; some bars or drinks may be trying to sell you with claims that upon careful reading don't quite live up to their own hype. If you go for a bar seek one with a minimum of 10 grams of protein and not just loaded with sugar.

These are just a few sources. Finally, if you are a vegetarian you need to be extra certain you get enough protein throughout the day because it can be trickier. Tofu, tempeh, and other faux meats are good even if their protein stats are a little lower than the real deal; bean are also good.

So let's hear it for the all-mighty egg, and the rest of our list...of course don't skimp on the carbs and healthy fats either (don't get me started on how much I hate Atkins!) but those, my friends, are topics for another post!

Nice stems! Get the legs of a runner and keep 'em...

2011-01-26T07:41:00.001-05:00

As a runner, I'll admit that my legs have to be my favorite body part. Not just the way they may look but what they represent; what they allow me to do, what they have accomplished, the times we've shared. (haha...that sounds a bit odd, but the little buggers have been to some pretty awesome trails, gutted out some tough track workouts, and been troopers!) But in regards to aesthetics alone, it's pretty safe to say that runners have killer legs...that's what logging miles upon miles each week religiously will do for you! Yet pounding out straight miles at a leisurely pace isn't going to do the trick alone; in a cruel twist of fate yes, even aging runners can be burdened with some jiggling.

To keep those legs taut and those muscles toned you have to have a certain degree of power involved in your workouts. Think harder intervals, speedwork, explosiveness. In contrast to straight medium effort cardio, intense workouts break down the muscles much more; that may sound like a bad thing but it's not because you HAVE to break down the muscles in order for them to build back stronger.

What does all of this mean to you? Well, my friends, it means that if you want to keep those legs looking long, lean, and firm you have to include some explosiveness or power moves. There are a few ways to do this, but for the sake of brevity (and the fact that not everyone has the luxury of a ton of extra time to run lots of miles AND do lots of drills, plyo's, interval workouts, etc.) here's a quick routine that will get those quads, hamstrings, and glutes working overtime.

Bounding for Distance: Take a trip back to the playground; while it may look like exaggerated skipping, bounding is actually a plyometric move that hinges on explosiveness. Push off as hard as you can each time, extending your legs, trying to cover as much distance before the next foot falls. Go for 40 meters, allow yourself a full recovery, and then do another 40 meters.
High Rabbit Hops: Just as it sounds, with both legs together jump as high as you can off the ground and reach your knees up towards your chest. You want to not only try to get as far off the ground as you can, but speed is also a goal; try to get your knees up and then back down to the ground for the next hop as fast as you can. Do a total of 15 hops, rest, and repeat.
Lunge Exchange: Standing legs together, jump down into a lunge position with your right leg in front; then in a single motion jump up, bringing your left leg in front and your right leg in back, back down to a lunge. Keep doing this, alternating legs. Do this for a total of 20 lunges (10 on each side), rest, and repeat.
Step-ups: Find a bench or chair and put your right foot up on it, you want your knee to be bent about 90 degrees. Keeping your right foot planted, shift your body up off the ground and extending your right leg until it is straight; in a fluid motion you'll also raise your left leg up with you until it is bent about 90 degrees. Once there lower yourself back down to the starting position and back up again; do a total of 15 step-ups for each leg, rest, and do a second set for each leg.

These are great to do AFTER you have warmed up from your cardio. They are plyometrics and your muscles have to be warm and loose before doing them; also, the key is to do each move correctly and the old saying of quality over quantity applies. Finally because they are to be done at a near maximum effort, give yourself a full recovery between each set and exercise. Add them in twice a week after a run and you'll see results not only in muscle tone and strength but they will help make you faster too! And heck, even if you aren't necessarily a big running fan, you'll at least have the legs of one! :)

Visions of Helga Schwarzenegger Dance in Their Head

2011-01-24T05:21:00.000-05:00

“I don’t lift weights because I don’t want to get too bulky.” That is the (lame) excuse too many women use anytime the issue of the weight room comes up. For some reason far too many associate dumbbells with Arnold Schwarzenegger and they take that image and morph it into a she-beast. They then are under the misguided notion that if they were to lift weights they’d morph into this quasi-woman who eats men for breakfast.

That may be a little extreme, but the idea that women should avoid the weight room is a MYTH! In fact, women need the weight room more than ever, especially as they age. As we age we naturally tend to lose muscle mass and the metabolism drops; by regularly engaging in resistance training you can negate muscle loss, in fact build it, and in turn elevate your metabolism. Relying on cardio alone will not do the trick; so ladies, make friends with the weight room!

Now you may be thinking, “But I see some of those women bodybuilders and they are really bulky.” Yes, if that does happen to be your end-goal, with specific training and diet some women can achieve a highly defined and bulging image; but to get that big you have to really pound the weights and even then very few women can achieve that look. (In fact they are working against Mother Nature as the extra estrogen makes it very difficult to get that appearance.) The majority of women though, don’t want to vie for a Strongwoman medal and to reap the rewards of a slimmer, leaned out look you will want to rely on the lower weight and higher reps method.
Doing a weight routine that hits every muscle group in sets of 12-15 reps is the name of the game; the weights may only be 5-10 pounds but because the volume is higher the muscles tire in a more aerobic capacity. So instead of trying to see what your max is, you gradually weaken the muscles, granting you shape without the bulk.

Avoiding weights and relying solely on cardio can get you to lose weight, can improve your aerobic endurance, but it can also leave you muscularly weaker and even lead to the dreaded skinny-fat syndrome. Doing resistance training three days a week in addition to your regular cardio routine should be a top priority (You can also combine the two for a quick, effective workout); not only will you see the results but you’ll feel them too. Think how much quicker you’ll be able to run when you build up the strength in those legs; in fact by strengthening your entire body you’ll be more efficient and be able to go both faster and for longer. So make a date with that dumbbell!

Gym Offenders Caught! - Take Two

2011-01-17T17:57:00.000-05:00

We love a good pump-up song as much as the next person, but that elliptical machine is not the American Idol stage, my friend! Tone-deaf Tom is not at fault for plugging in while he sweats, (In fact it's been shown that listening to upbeat, louder music can improve your workouts...and check back soon for an article on that!) and we'd even let him get away wish humming a few bars, or carrying out a few chorus lines at a reasonably lower level. But, we've all heard the guy in the far corner of the gym literally belting out not only the refrains but all the lyrics like he was taking a stab at Karaoke night!

The trouble only doubles when Tom's choice of music is a wee bit odd, (We don't want any Michael Bolton revivals in our gyms!) and so this is another Gym Offenders Caught. Take heed people to scrutinize your playlists; but really whatever gets you moving, we won't judge so long as we don't all have to listen to it.

On that note...who'd like to share some of their own favorite songs that get them energized and ready to hit it?

Are you looking at me?!?!

2011-01-15T01:36:00.001-05:00

We are rather self-conscious creatures by nature. Some more than others; we hear giggling behind us and turn to check if there is something on our back. There are whispers coming from the cubicle next to yours and at once your ears strain to hear the muffled voices, certain they are talking about you. It's a common reaction, but the truth is that most of the time those giggles weren't because you had sat in something and those whispers had nothing to do with you.

The same thing happens at the gym; we tend to read signs that just aren't there. I was talking to a friend and asking him how his workouts were going and he averted his eyes, "Well, I did go to the gym the other day but then some lady walked in and..."

"You let some little old lady intimidate you and you left gym?!?" I teased him. [As a side note the gym in question is a small one located in an apartment complex that isn't used too much, so those who regularly workout get the luxury of pretty much having it to themselves.]

So it turns out that my friend was doing some warm-up reps on the pull-down bar, enter little old lady, she sits on the recumbent bike, she casts an eye in the direction of my friend working out and he gets embarrassed. "I wasn't doing that much weight and I was going to put more on, but then if I did that I know she would have thought I was just adding weight because I wanted her to think I could do more...so I just left...but I did get my run in," was his explanation.

"You thought, that she thought, that you thought..." I joked back. But this can be a fairly common situation; you see someone looking at you a certain way and you get embarrassed and start to second guess yourself. Do they think I'm a wimp? Should I be running faster on this treadmill? I was going to put more weight on the bar anyways, but if I do it now will that hot chick sitting on the next bench think I'm only doing it to impress her?

Wow, we sure have a way of thinking that EVERYONE is as interested in our workouts as we are! Just kidding, but don't feel too bad because we are all guilty at it at one point or another. But if you let those insecurities get in your way, not only at the gym but in life, you'll only be limiting yourself. Most people are not concerned with what a stranger at the gym is up to. They aren't necessarily judging you if they happen to glance your way, and they could be just casually looking around and in their own little world. Worst case scenario is that they are looking right at you, and maybe thinking something about you...but WHO CARES?! If hey think you're a weakling...well at least you're working out and getting stronger. Maybe they are going faster on the treadmill than you, but you're all in different kinds of shape and have different goals. And in fact it could be a positive thought they have about you, maybe they are wondering how you get such awesome legs.

Don't let what you think others are thinking about you intimidate you. It will be a roadblock that keeps you from improving, from achieving your goals, and in the end cause you undue duress. Go about your workout...do your thang, and if someone has anything to think about it, let them. As I told my friend, "Next time you show that old lady you OWN that gym!"

(As a disclaimer, I told him that in jest, and by no means do I condone beating up, intimidating, or scaring little old ladies in the gym.)

Crazy About Pilates -- Everyone's Doing it...Should I??

2011-01-10T13:03:00.002-05:00

Q: I keep reading that a lot of celebs (with amazing bodies!) are doing yoga and pilates to stay in shape. What's up with this latest fitness trend, and does it live up to all the hype? Is it really all that these celebs do to get their toned and slim figures?

A: Pilates and yoga may seem like new age type stuff, but these practices have been around for quite a while...but they are just making their way to the Western world. Yoga in particular has been around for centuries and is tied in with a philosophy and often meditation. There are also various forms of yoga, but the most common ones you'll find at a gym are centered around flexibility and strength, holding static poses similar to isometric exercises. Pilates is relatively newer, developed by Joseph Pilates in the early 1900's. Okay, enough of the history lesson; Pilates hinges on seven principles that stress control, precision, and the importance of the body's core.

Pilates is excellent at strengthening the muscles that make up the core: not just the abs, but the obliques and back too. Because it forces you to breath in a timed manner and to keep the core taut (often called scooping) this will make the stomach area appear flatter. Over time that tone is achieved and all of the moves are aimed at creating a long, lean look. Pilates can be done on a mat or a reformer machine and the adage of quality over quantity is paramount; often you may only do 9-12 rep's of a certain exercise but they are done slowly and controlled.

Both yoga and pilates are great ways to firm up the core muscles and they do work other areas of the body too, but to see the results you want (especially if that's weight loss) they need to be used in conjunction with other activities, especially cardio. Yes, you can build lean muscle, improve flexibility, and range of motion with these kinds of exercises, but to burn enough calories and promote weight loss you have to elevate your heart rate and keep in there with cardio. When celebs say the only thing they do at the gym is yoga, I tend to find that hard to believe; they have to be logging time on the treadmill or exercise bike too!

Finally, while the poses and moves used in yoga and pilates will build strength, one shouldn't forego lifting weights completely. To get enough resistance to really build muscle mass you need to have enough weight working against you, and that's where dumbbells and machines can really help you out. Incorporating yoga and pilates into your exercise program is great (and lots of people enjoy that there is a mental aspect tied in as well that they find relaxing or refreshing) but they aren't some mystical workout magic bullet. To get the body you want, and achieve your own personal goals, you need balance and variance in your routine which includes cardio, resistance training, and flexibility/range of motion work!

If you've got exercise and fitness questions you'd like to have answered, submit them to: contact@amandarussellworkouts.com

Moves We Love -- Getting Twisty With It

2011-01-07T11:08:00.000-05:00

So a Russian, a Priest and a Rabbi walk into a gym...JUST KIDDING! But the move we're loving this Friday is called the Russian Twist. Why do we love this move, what the heck is it, and why must you try it? Read on:

The What: A basic version of the Russian Twist can be done seated on the floor. Start in a seated position, legs bent at the knees and then raise your feet a couple of inches above the ground; so you'll be balancing on your tailbone, folks. Now grab a 5 or 10 pound weight and hold it in your hands; keeping your legs pointed forward you'll rotate your torso first to the left, bring the weight until it is just above the ground, move back to center, and then rotate to the right, then back to center. The entire time you want to keep your abs contracted nice and tight.
The Why: This is a great ab exercises as it not only works your front but your obliques as well. It incorporates balance which strengthens those little muscles sometimes hard to isolate. Further your hip flexors and lower core muscles come into play to keep you centered on that tiny tailbone!
Even Better: The Russian Twist can be modified in a number of ways; the standing one (which is good for anyone who needs to be careful not to overstrain their hip flexors) where you hold your weight and slowly rotate your torso side to side. There is also the Lunge Russian Twist where you start in a standing position, lunge your right leg in front and dip down, gain your balance and then rotate your torso (with weight) to the right, back to center and step out of the lunge. Repeat with the left leg and rotate torso to the left. This one is great as it then targets those thighs and glutes too!

Let's hear it for the Russian Twist! Incorporate this move (start out with 1-2 sets of 30, which will be 15 on each side, and then work up to 3 sets.) seated, standing, or with the lunge and reap the rewards.

Wednesday's Motivation -- Get that butt out the door!!

2011-01-05T10:28:00.000-05:00

You see those shoes staring up at you, taunting you, but suddenly the three feet between them and your comfortably seated tush seem to stretch on for miles. If you're struggling and need a little motivation to get in that workout here are a few tips:

Make a deal with your inner sloth: Tell yourself that you'll just get out and do a few minutes...that you won't make yourself do your 'full' workout. More often than not once you get on that elliptical and the first 5 minutes have passed you'll get that endorphin rush and be motivated to actually finish that full workout that seemed too daunting before.
See into the future: No, you won't be whipping out that crystal ball, but instead envision yourself AFTER you finish your workout. Think of how strong, accomplished, and energized you will feel and just know that that feeling is far better than the on you'll be feeling after a couch-fest.
Amp the tunage: Get excited for your workout by putting together a new playlist, one that keeps you pumped up and moving!
Will you be my friend? : Find a buddy to hit the gym with you or go for a run with. The time will go by faster when you're chatting those miles away and if you set up your gym date in advance you'll be far less likely to blow it off.

Alright guys, so that's your flash of motivation today! We'd also love to hear some of your own tricks to getting out the door, so feel free to share. Have a wonderful day and don't trip on those shoelaces! :)

Monday's Slap of Reality - Workout or Get Fat!

2011-01-03T06:56:00.002-05:00

Did that get your attention? Unless you want to pack on the pounds as you age, you need to be active; such is the conclusion of the latest study out of Northwestern Medicine research. Well, if you’ve been reading this blog and the website your reaction should be the same as ours…and resounding, “Duh.” Alright sarcasm aside, plenty of people around the US, and the rest of the World, still seem to find this as news to them or else they simply have chosen to ignore the facts.

Published in the December 14th issue of the Journal of the American Medical Association, the study done by the Coronary Artery Risk Development in Young Adults (CARDIA) is the first of its kind to not only span 20 years but it also checked in with the 1,800 female and 1,700 male participants the most frequently. In the past check-ins were only done a mere two times (start and stop) but this one had seven follow-ups and is currently still plowing ahead towards year number five. And the results?

For the women, those who partook in regular high activity (almost every day, people) were able to stave of an excess of 13 pounds. Let’s hear it for the ladies. The active men also kept some weight at bay, an average of 6 pounds, but it seemed that they ended up consuming proportionately more calories than the women and overestimated just how much they actually worked out, hence the contrast. “Everyone benefits from high activity, but I was surprised by the gender differences,” notes Arlene Hankinson, M.D., the lead author of the study and an instructor of preventative medicine at Northwestern University Feinberg School of Medicine. She goes on, “It wasn’t that activity didn’t have an effect in men, but the effect was greater in women. Now women should be especially motivated.”

But reality goes on…what is the definition of highly active? Again our blog readers should know that a leisurely stroll doesn’t make the grade. “High activity was the only kind that made a significant difference,” Hankinson harps, “Not many people actually do that.” In fact of those participating in the study it was only a mere 12 percent.

Outside of kicking that spare tire to the curb, a myriad of other health related perks come with being a fan of fitness and healthy living. What those behind this and other studies hope to portray is that we must impart to our youth that being active is essential and that they then have to carry that into adulthood. Cites Stephen Sidney, M.D., coauthor of the paper, “Common medical problems such as heart disease, diabetes and obesity have their origins in childhood and can generally be prevented by maintaining a normal weight, not smoking, exercising regularly and eating a healthy diet throughout life.”

A final note; just because you were a sport’s star ‘back in the days’ that doesn’t mean you can rest on your laurels. Some were under the misinformation that it’s okay to become sedentary as we age, but you can’t look at working out in your youth as a way to ‘stockpile it up’ for the years to come…we aren’t squirrels here people! Actually age is working against us as Hankinson confirms, “It’s difficult to avoid gaining weight as you age. Our metabolic rate goes down.”

A surefire way to decrease that metabolic rate is to not only continue regular cardio but also resistance training to negate muscle loss. Everyone is busy, but that isn’t an excuse to let your fitness, and your health, fall to the wayside. There are plenty of ways to bust a sweat and an effective workout in 30 minutes or less…you owe it to yourself. And heck, being able to strut around 6 to 13 pounds slimmer than your peers is also a nice boost to the old ego!

A New Year an Evolving You

2011-01-01T11:22:00.003-05:00

Happy New Year!!

Depending on on just how crazy your own send off to 2010 was last night you could be reading this on the morning of the great 1-1-11, the afternoon, ooooor right at the tail end of the day! :) At any rate, while we've already established that we're not into the whole "I'm gonna get fit this year!" in the traditional New Year's Resolution kind of way, that doesn't mean that you can't use this as an opportunity to reflect on where you are right now and where you'd like to be.

Think of it kind of like taking stock, and that doesn't pertain solely to health and fitness alone. Think of areas in your life that you are happy about, remember those, and then look for areas where you can improve. If you find a glaring aspect that you aren't happy about, think of things that perhaps you can do to change that. Some areas may seem out of your control, but then shift your outlook on them and see if there isn't a way you can at least improve the situation (or how you feel about it) so it isn't weighing on you. Often acknowledging you just can't do anything and accepting you're just strapping in for the ride can ease some pressure and help you 'let go.' For certain relationships, holding onto grudges or getting worked up over anothers' actions isn't doing you any favors and that added stress isn't good for your health.

But back to aspects of your life that can be used as catalysts for improvement in the future. Think of those missed zzzzz's, for while coffee may act as a mask and help you keep on plugging it isn't really helping the situation. Set a timer a half hour before you should be in bed and then power down, brush your teeth, and hit the sack. Looking to get ahead in your job; make a list of things that can help you actively get ahead. Writing down your goals makes them much more concrete and is something that some of the most successful people acknowledge they do. This then parlays over to your fitness routine, think of your workouts as appointments, write them down, and stick to them. You can even have that gratifying experience of checking off that appointment when you've stuck to it!

Finally, it's been said that you can think of a new year as a clean slate, that you can wipe away all the things from the past and start anew. In one sense that can feel empowering, but then again you shouldn't forget all the things that have happened in your life thus far...the good and the bad. Cliched as it may sound you most likely have learned something from the bad, and if you are still struggling use that as motivation to take steps to change that. Exercise is also a perfect outlet to sweat out those frustrations and retain some sanity in crazy times.

So let's welcome a new year, but no matter the areas in your life that you are unhappy with, it doesn't need to be a new you, but rather a work in progress you...so take stock, write some goals, then get to doing!

Gym Offenders Caught!

2010-12-29T02:07:00.001-05:00

We've all seen them, we've all rolled our eyes at them, and we may even *gasp* be friends with one of them! They are the notorious gym goers engaging in the most obnoxious, annoying, and sometimes just plain rude activities. Whether it is hogging the machines by resting on them (as if they've never heard of the term 'working in' should you be so bold as to ask them), grunting like a gorilla at the bench press, leaving big sweaty pools on the equipment and walking away, or looking like a kind of Gym Barbie, no matter your location these stereotypes are apt to follow.

True, many of these habits are essentially harmless (unless you happen to lay back on a huge sweat spot!) but they surely grind your gears. And what better way to let out that frustration than to poke a little fun at these folks! So we have for your entertainment Gym Offenders Caught! Hopefully you will get a little chuckle, and if you see something that hits a little too close to home, then maybe you can take note and help to make each and every gym out there a bit more enjoyable for the rest of us!

Ahhh, the Lackadaisical Lucy of the cardio equipment...but has anyone ever told her that plodding along at 2.0 mph does not a workout consist? The key to any kind of workout is to actually work...feel that burn because that will yield you results. Ramp up that intensity, Lucy, and those pounds will start to budge; she also should pick up some weights and engage in strength exercises to build lean muscle which will increase her metabolism. Finally, she needs to adjust her diet and make sure she's eating the right kinds of carbs, getting plenty of protein, avoiding saturated fats, and keeping everything in balance. Yet the most annoying part of Lucy's behavior is that she is the one constantly complaining and professing that, "exercise just doesn't work" which we all know is a nasty, ugly, jiggly-thighed lie! :)

Squeeze in those workouts so you're not squeezing into your jeans!

2010-12-22T20:04:00.000-05:00

Happy Holidays! This time of the year is often associated with our favorite food fares, plenty of parties (with ample amounts of drinks and spreads), and a sort of 'throw your troubles to the wind' attitude. Unfortunately, what many people also do is allow their workouts to be tossed to the wayside as well.

Neglecting fitness during the holidays can be attributed to a variety of reasons: you're busy traveling and just don't have time to cram in a workout, the holidays should be spent with the family not breaking a sweat, and of course the steadfast, "I'll get fit in the New Year." Yet there really is no reason why you can't do your body a favor and stay active throughout the entire year...again, fitness is a way of life! So here are a few things to keep in mind between parties and cups of hot cocoa as well as some tips for even the busiest of folk.

Keep Your Fit Mindset: Athletes and fitness fanatics alike don't view this time of the year much different than any other. Of course you should allow yourself to be a bit more flexible in your schedule and indulge in some of the more decadent foods as well, but you should still stick to your workout regimine. Remember all the hard work you've done to attain your current level of strength and stamina and that doing nothing for even a couple weeks will set you way back.
Get Sneaky With It: Even if you are waiting for a connecting flight or not in a typical 'gym' environment, that doesn't mean you can't get in a mini-workout. Yes, you may need to kick your self-consciousness to the curb, but you can find a secluded corner and bust out a few sets of push-ups, crunches, chair dips, and even jumping jacks to get the heart rate elevated.
Get Everyone Involved: Going for a family run (they even have a few fun runs on Christmas!), snowshoeing, and even a little competitive soccer game are all ways you can both get in your workout and bond with the family.
Set the Alarm Clock: While in an ideal world everyone would share your same motivation to workout, but that's not reality. If your family isn't one that is all too keen to breaking a sweat, and there are even instances where us fitness folk catch some flack for being cited as cramping their plans, wake up earlier and get your workout in before any of the planned events. You'll feel better about yourself, be energized for the rest of the day, and your workout won't effect anyone else's schedule.
Savor those Treats: Any diet should include some of your favorite foods, everything in moderation, and view this time of the year as that. Allow yourself some of the things you truly crave, but you don't have to think of the buffet table as a challenge. Take a look at all that is offered and then fill your plate with a healthy balance; pick a few things you usually may not allow yourself but don't negelect healthy eating habits.

Another great perk, and motivating factor, to keep up your fitness program is that burning off all those calories grants you even greater leeway when it comes times for cookies and cake! You'll also be ringing in the New Year wearing the same jeans size and feeling far better about yourself.

The Calorie Burning Factor - Which Cardio Machine Burns the Most

2010-12-16T18:40:00.000-05:00

While the benefits of working out are far more than simply burning calories, a vast number of people hitting the cardio machines in the gym are hoping to shed some pounds of fat. And let's be honest, one of the greatest perks about being a fitness fanatic is that you are granted the liberty to be a little more flexible with your diet and indulge in your fav fares. So when it comes to what kind of specific cardio activity or cardio machine that burns the most calories here's the skinny.

A couple of things to keep in mind are that the more muscle groups that you engage the more energy you will be expending, and similarly the more calories you will be burning. Also, the larger the muscle group, the more the caloric expenditure will be. (For example you'd be working harder doing an activity with your legs, like running, than you would if you were using your arms, like with an arm biking machine.) Here are how the most popular cardio machines at the gym stack up:

1) Treadmill: Running burns the most calories per minute of exertion than any other activity. Think about it, you're using pretty much every muscle in your body from your legs propelling you, your arms pumping, and if you're using proper running form your core muscles are taut. The only negative here is that running is a very high impact sport and is hard on the joints; so you need to be carefull about not doing too much if you are prone to injury.

2) Elliptical: This is very similar to running, but it negates a lot of the impact on the joints. You'll burn slightly fewer calories than actual running but you can make sure to make the most of your cardio effort by using your arms as you would in a running stride. Some ellipticals have moving arms, but even on those that don't you should swing your arms and not rest them on the side rails; nor should you support yourself on the rails or hunch over.

3) Stair-Steppers: These also engage most of your muscles and just as the case with the eillipticals you shouldn't drape yourself over the arm rests and 'cheat.'

4) Rowing Machine: Surprised? Many people think the rower is only an upperbody machine...but they're wrong. You are using your legs to push you back and forward, your core is engaged, and then of course your arms are working hard as well. Don't underestimate how hard this baby can be when done right; I did a lot of cross training on this back in high school and I can attest to how high I was able to get my heart rate up to!

5) Bikes: The bike is an excellent cardio activity, but it burns the least amount of calories per minute because only your legs working. Don't poo-poo it though because you can crank up the resistance and trust me, Lance Armstrong is no slouch and those bikers are known to put down some serious food to keep up their energy stores. But for gym-goers you can take advantage of this tip: go for an upright bike over one with a back that allows you to recline as you'll be working less on the latter.

In closing, it really does come down to the level of your exertion in anything that you do. You also want to pick an activity that you enjoy and you will be consistent with. You want to elevate that heart rate, keep it there, and remember...that burning feeling is a good thing! :)

You can check out some awesome calorie blasting workouts at http://www.amandarussellworkouts.com/

Hello…Now Let’s Get You Fit!

2010-12-13T13:12:00.000-05:00

Hello Everyone and by gosh, Amanda, you have me blushing!

I am super excited to be a part of the Amanda Russell Workouts team and look forward to sharing with you all tips and workout philosophies that I’ve gleamed over the years. I also hope to do it in a way that is amusing enough to keep you reading and wanting to come back for more (always gotta keep ‘em hungry, right?!), but most importantly get you excited about your workouts, achieving your fitness goals, and debunking the propaganda insinuating that workout is a ‘bad’ word!

So, off my pedestal now…for those who may have heard it’s been a rather tough year for me. We don’t need to go into the gory details, but the short of it is, that for a girl who’s literally ALWAYS on the move (we’re talking I’ve never even attempted to sit through a single Lord of the Rings flick for the sheer fact that there is NO WAY I’d be able to sit in a theater for more than an hour and a half), going through an accident that left me bed bound for months felt something akin to a death sentence. Thankfully I have some incredible people in my life that helped me make it through one day, and then the next, as I couldn’t have done it without them.

So, you’re probably thinking, “Okay, and what does this have to do with working out??”…don’t worry I’m getting to the point. The point is…the way I made it through is that I took it one day at a time, actually more like one hour at a time. I didn’t think about the long road ahead of me, I didn’t think of all of the ‘what if’s’ and I didn’t even really look beyond one measly task at a time. First it was wiggling my big toe then it was trying to move my foot. When I was AT LAST able to attempt walking, and then doing the elliptical machine, I forced myself to disregard anything I had ever done in the past and didn’t compare the ‘new’ me to the me of the past.

I’ve had so many people say to me, “I really want to be a runner, but I just can’t go more than two minutes without having to stop!”; the rest of their end of the conversation usually winds up with them stating that they ended up getting so frustrated by what they can’t do that they just stopped and gave up even trying. They wind up not doing anything at all. But the thing is, by beating themselves up they not only end up feeling like a failure but they also make it impossible for them to ever improve. Don’t look so far down the road, or even to the ultimate goal that you want to reach; instead, accept where you are today and set mini-goals along the way, (think of them sort of like check points) eventually leading up to a bigger goal.

A year ago I would have laughed at myself for feeling like I’m going all out on the elliptical when the tension setting was at level 1. But at that point I was just so grateful to be doing ANYTHING that it felt like a victory; I had achieved one of my mini-goals and I set out to conquer the next.

Alright, I hope this wasn’t too incredibly long-winded, but I thought about what I wanted my very first post to be (yes, even nervous like that first day of school feeling…Are they going to like me?!?!) and I thought I had to at least kind of introduce myself without jumping straight in…but I also wanted to make a very important point in regards to your own fitness. The mind is usually our BIGGEST limiting factor…don’t out-think yourself of achieving what you want to do. If you want to be a runner but don’t think you can, take those two minutes you CAN do and set your first mini-goal to be able to make it to three minutes. Don’t look past that benchmark until you are there…and in time, you’ll have traveled so far down the road you’ll look back and think, “Huh, well, I guess it was possible!”

-Cait :)

Introducing.......

2010-12-10T15:29:00.000-05:00

Hello Friends,

I am so excited to tell you that I will be updating the blog much more often now AND it will be MUCH more entertaining, all because of a special person.

Last winter, I happened to reconnect with a former teammate. Those of you in the running world may know her name or recognize her from various magazines, as she was an American Track Super Star, her name….Caitlin Chock.

The story of how we reunited is quite interesting, and absolutely fateful, so I wanted to share it with you here (I will give you a very brief summary).

We first met at the University of Richmond, where we were teammates for only one month, before Caitlin left the University to train with the Nike Project in Portland, Oregan. Despite our short time training together, Caitlin and I shared a special connection, however, with the politics of her ‘move’, we were separated and lost touch. We never imagined that, as fate would have it, we would wind up having nearly parallel experiences while living on opposite ends of the continent.

While I had dealt for years with my own injury and its repercussions, as well as mourning the fact that I may never run again, I was called to reality. One March evening, sitting in my hotel room I stumbled upon the blog of Caitlin Chock. I was immediately captivated – according to her blog she had just survived a major car accident, Yes Caitlin Chock, one of the best female runner’s I had ever known as immobolized! The ‘hit and run’, resulted in near loss of her right leg; bones exposed, tendon severed, it took multiple surgeries and plenty of metal to merely close the wound. The doctors informed her that her running days were over.

The ever-positive and competitive-minded Caitlin decided she would not let this accident end her life in athletics. She became a diligent student in all things fitness; integrating what she learned from renowned coaches and experts and competing as an elite athlete she guided her own rehabilitation. From that she has devised methods and techniques that mirrored my philosophy.

It became evident we had both been through our own debilitating experience that would end our elite running careers, but through this we both realized our passion for fitness and ability to go back to it and turn it into something that could help other people.

I immediately called Caitlin that night, and it was like no time had been lost, we have been in constant communication. The majority of our conversations revolve around all things fitness, what works, what doesn’t, the newest thing we’ve tried , our ideas for the future, the ridiculous things we see at the gym, etc.

After much talk, shared passion, enthusiasm and the fact that Caitlin is an incredibly interesting and witty writer, Caitlin will be tag-teamming with me as a contributor to this blog. In the New Year she will also be joining my team at The AR Program as a bi-monthly columnist.

So, with no further ado, I’d like to introduce you to Caitlin Chock (Cait)! I’m so excited to have her on here J

A Gift for only $3.99!

2010-11-29T16:29:00.000-05:00

Hey Guys,

I just wanted to pass along this info to help your winter workouts! I know winter is a hard month to get to the gym, but if you follow my workouts, you know none of them require a gym! In fact, the only piece of equipment I ever use is a STOPWATCH. It is the most effective piece of workout equipment I have ever owned.

Whether you follow my workouts, create your own, or practice interval training, this is one thing I HIGHLY encourage you to invest in. AND I just found a really good one online for only $3.99 brand new! For the price of your latte you can invest in yourself and make a commitment to step up (or Start up) your fitness regimen :)

Here's the link:

Inviting You....

2010-11-05T17:00:00.000-04:00

To transform your entire life - a perfect Christmas gift to yourself or someone you know!

I am now taking personal one-on-one clients. My approach is customized and holistic, I work individually with clients by taking a complete lifestyle and health inventory to determine one's individual strengths, weaknesses, likes, dislikes and goals.

I work side by side to hear your needs and create a customized realistic plan, that works with your schedule, your body, and your needs ANd most importantly will meet your goals. This is not simply a fitness training program, it is a holistic approach to making changes that benefit your whole-being. Most clients come to me with aesthetic goals in mind and end up achieving their pre-determined goals but also find themselves with renewed energy, happiness and excitement about life!

Free 15 Minute Consultation for inquiries :)

Click <http://www.amandarussellworkouts.com/node/25 for more information or to refer a friend!

New WEBSITE - It's About Time!

2010-10-27T18:24:00.003-04:00

Hi Guys!

So after all the hype, I have finally launched my new site, if you already haven't had the chance, I would love for you to check it out. My goal was to make it easy to navigate and highly resourceful, informative and interactive.

More than anything, I truly value your feedback, as it is my mission to make it the BEST site for YOU! So any insight or ideas on programs, topics or workouts you would like to see- please contact me anytime!

In the meantime, check it out and help me pass it along to friends or family - we could all use a 'pick-me-up' every once in a while :)

http://www.amandarussellworkouts.com/

Amanda

NEW WEBSITE COUNTDOWN!

2010-10-21T12:35:00.001-04:00

Hello My Friends,

I just wanted to let you know that I have been working on a totally NEW and IMPROVED website platform which I'm so EXCITED ABOUT!!

It's actually more like an application that you can use than a website! There will be new and different features and easier navigation. AND - in response to several requests, I have decided to take on clients personally for a holistic one-on-one fitness/nutrition and lifestyle coaching.

I will be doing a soft-launch over the weekend!! For all the new workouts and FREE subscription go to http://amandarussellworkouts.com and sign up for your free account. I will then automatically put you on my friend/newsletter list!

Have a great YOU day!

Amanda

Five Tips to a Flat Stomach Fast

2010-10-05T15:44:00.002-04:00

Need a flat belly for your party tonight? But thanks to your diet soda with lunch and gum in the afternoon you now have a nice stomach bulge? Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.

We're not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas - not "water weight," says Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic.

“It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first," Jensen says. "Instead, you would see it in your feet or ankles as long as you are upright."

So here are a few tips to reduce bloating and skinny down your tummy!

Flat Belly Tip No. 1: Don't Overdo Carbonated Drinks.

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.

Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.

Flat Belly Tip No. 2: Don't Overdo Chewing Gum.

Chewing gum can also lead to swallowing air, which can cause bloating.

If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

Flat Belly Tip No. 3: Watch Out for Sugar-Free Foods.

"Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks," which can lead to bloating, Blatner says.

Experts recommend consuming no more than 2-3 servings per day of artificially sweetened foods and drinks.

Flat Belly Tip No. 4: Limit Sodium.

Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling.

Get in the habit of reading food labels. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product -- or a total of 2,300 mg of sodium per day

Flat Belly Tip No. 5: Don't Eat Too Fast.

Inhaling your food in a matter of minutes and not chewing your food well can cause you to swallow excess air which leads to bloating.

So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, you can decrease bloating just by chewing your food more.

There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you likely end up eating less.

Try these tips for some relief from bloating purgatory!

Speak Soon!

The ‘BUTT-LIFT’: Get rid of your SAG and follow these steps to building your NEW BUM

2010-09-20T16:39:00.005-04:00

It IS possible to build the perfect bikini bum. But how many of us can dedicate ourselves to a strict, clean diet along with working out 6 day/week for 90 min or more/day? Exactly. So today’s article focused and requires discipline, but it’s not so intense that you’ll give up after one day.

In all honesty, a perfect butt cannot be acheived overnight, especially if you’ve spent the last 20 years or so just sitting on it all day, what with all the desk jobs, post-work drinks and great TV and movies we have these days.

However, Rome wasn’t built in a day and your perfect butt won’t be either, but if you follow this workout, you will feel sore at first, but you will see results in six weeks, without question!

It’s not just the exercise

What you put in your body is so important that it dictates the way you’ll ultimately look, with or without exercising. This definitely does NOT mean starving yourself– which is actually the worst thing you can do and will actually hinder your ability to build muscle and dramatically slow your metabolism.

1. So the first thing I’d like you to do is start eating more often throughout the day, but cut the portions of your meals in half. So instead of eating three times a day, you’ll eat six times a day, although it seems counterintuitive to weightloss and toning, it will help keep your metabolism supercharged and force your body to use fat for fuel. And keep in mind that six is not set in stone. If you’re hungry – eat!

2. Second thing I’d like you to do is cut down the amount of simple carbs you eat every day. That is, sugar, baked goods, white bread, white pasta, potatoes, etc. You know what they are. Key words are ‘cut down’ not ‘cut out’.

3. Third thing you need to do is eat more protein in the morning, this will increase your metabolism by 20%, I kid you not! So, whether it is eggs, peanut butter, yogurt, or cheese, add some protein to your morning meals. I actually add whey protein powder to my morning smoothie and I can’t tell you the difference it has made in my body and my energy levels. (I have some great smoothie recipes –I will post if you’re interested).

4. Lastly, load up on water. It is one of the most important parts of any diet. How much water? Well, divide your weight by 2, your answer is how many ounces or water you should be drinking per day. (Example: 130/2= 65 ounces of water)

Cardio training

In order to drop the fat and allow your muscles to shine on through, you need to do cardio exercise at an intense enough level to sweat and have trouble holding a conversation!! And in order to keep the focus on your potentially perfect butt, I want you to opt for butt-focused cardio exercises like walking/running uphill on a treadmill or walking/running stairs. I know many women are scared of biking in fear of ‘bulking up’ – disregard that thought – biking has given me the best butt and legs I’ve had in my life.

Your aim should be to complete about three to four hours of cardio exercise per week.

Perfect butt exercises

There are a few mainstay exercises in the buttocks world that you will incorporate into your workouts for good. However, because the body, the fantastic specimen that it is, manages to adapt quickly, you will need to switch up your workout every four to six weeks in order to continue seeing results.

The changes could be as simple as switching up which exercises you do first to switching how you execute the actual exercises (more slowly with heavy weight, more quickly with light weight, changing # of reps). I will explain this more in-depth in future articles.

Dumbbell Squats

Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keeping your back straight and your heels planted firmly on the ground, bend down as though you’re going to take a seat in chair until your thighs are parallel to the ground. Be careful not to let your knees surpass your toes. Return to your original position.

How many: 3 sets of 10 – 12 repetitions

Lunges

Holding a dumbbell in each hand, take an elongated step forward, ensuring that both of your feet are pointing in the same direction as your body, with the heel of your back foot off the ground. Lunge down so that the upper thigh of your front leg is parallel to the floor and your knee is aligned with your ankle. Return to your stance and continue until you complete the reps with this leg before switching.

How many: 3 set of 10 – 12 repetitions (per leg)

Hip Extension

Lie on your stomach on a platform or a balance ball with your hips on the edge of it. Keep your legs straight with your toes lightly touching the floor. Balancing yourself with your hands, lift your legs into the air until they’re above your hips. Remember to squeeze your glutes and hamstrings with each repetition.

How many: 3 sets of 20 (per leg)

Kickbacks

Using a mat, get on your hands on knees with your back parallel to the ground. Lift one leg in the air with your knee bent and your thigh in line with your butt. This is your starting position.

With controlled movement, thrust your foot into the air as though you are going to step on the ceiling. Return to your starting position.

How many: 3 sets of 20 (per leg)

Enjoy building your perfect butt

Eventually, I will discuss variations of these exercises and will help you perfect the deadlift, an exercise that requires perfect form but very effective in the battle against the saggy butt.

Until next time, perform your own ‘’butt-lift’!

Cross-Training: Does It Work??

2010-09-09T16:12:00.003-04:00

People often associate cross training with the non-impact exercises they are forced to do when they get injured (which is usually the result of running or another high impact sport). I have to be honest, I started cross training for this reason exactly. I had the mentality that it was the second best thing to do if I couldn’t run. It made me feel ‘better than doing nothing at all’.

However, I cannot scream it loud enough: Cross-Training is one of the best things that ever happened to me!!! In fact, I no longer refer to it as cross training, now it is simply part of my workout routine, but for the purpose of this article I will call it CT (cross-training).

I used to think there was nothing that would make you more ‘fit’, lean, toned or FAST than running. To me, it made sense that the only way to get faster in running was to run, AND what could possibly burn more calories –leading to a better body, right? WRONG!

When I was running, I was constantly injured, I fought plateaus in my speed and endurance; I was skinny as a rail with chicken legs and no tone or definition (think coat hanger) – attractive? Not quite…. However, when I got badly injured, I was forced to not only find temporary CT solutions, but I had to make CT a part of my life. In fact, during this time, I learned and mastered every possible type of CT I could find. At first I hated it, thinking, “I’m not really getting a workout.” “I’m never going to be as fit doing this.” “I’m going to be so much slower.” Instead I had a revelation! Here is what I found:

• Cross Training Burns just as many calories as Running – in the end it’s about your intensity, your energy expenditure, trust me! (Some of you may ask why I put calorie-burn as my first point but I know many men and women who use this as a gage for exercising)

• Incredible Tone and Definition: The variety of exercise you do target a greater variety of muscle groups and so you see fast results

• Avoids/Decreases Overuse Injuries: Varying your workout so you aren’t constantly pounding your body the same way decreases your likelihood of injuries such as stress fractures, tendonitis etc.

• Beats Boredom: Adding variety to your workout keeps you from getting tired of the ‘same old thing everyday. Try something different each day of the week. For example, you may do strength training Monday, cycling Tuesday, swimming Wednesday, kickboxing Thursday, yoga Friday, rollerblading sat etc.

• Break Through Plateaus: If you do the same thing everyday – plateauing is inevitable (both in terms of weight loss and fitness level). One way to break a plateau is to increase intensity, but another way is to cross train with different activities. This helps strengthen other muscles and make you a stronger overall individual, plus keeping your body guessing is the best way to get into the shape of your life. I did my best running with the most cross training.

If you are reading this article, I’m sure you have your own thoughts and perception of cross training, but I ask you to give up your routine for just a short time – unless you have already achieved your peak level of fitness and perfect body - try it! I wouldn’t be screaming this message from the treetops if I didn’t believe it gets results! ;-)

Amanda

Are You Natural?

2010-08-24T13:18:00.004-04:00

I used to think that being natural pertained to aesthetics. Living in New York City, I am immersed in the height of image-obsession. So, to me, ‘natural’ meant being free of restructuring bodywork, from nips and tucks to inserts and pulls. However, the past few months have led my life on a new journey, both in terms of my health and my career and have drastically altered my perception of the term ‘natural’ and what it means to my life. I truly believe (as cheesy as it may sound) that God only gives us what we can handle, and for every seemingly ‘bad’ thing that happens, there is always a ‘good’ that comes through- trust me, I have learned first hand...

For those of you who follow my blog, you have probably gathered that I have had to postpone production of my first video series. I have had some health problems and was recently told the reason was likely due to a version of celiac disease. The lamens definition for this disease is: “A chronic nutritional disease, caused by the inability to metabolize gluten, which results in malnutrition, and causes a host of other problems in the body. The disorder can be controlled by a special diet that emphasizes the elimination of all foods containing gluten. In the beginning, people with this disease must also eliminate all refined sugar and dairy from their diet”.

Let me tell you, everything I ate up to this point contained one if not all three of these things – so the diet I must now adhere to is traumatically life changing and difficult to follow. Going through this I have seen some of the best western and eastern doctors in the world, along with top nutritionists. Not only did I want to learn how to eat this way, but I wanted to know everything I could about our bodies (celiac or no celiac) and how nutrition plays a direct role. At first, I thought “no dairy, sugar, sweetner or gluten?? My life is over, I might as well live in a cell, and even inmates probably have more to choose from”. However, I have learned that it basically means everything I eat must be true whole, natural food. If you think about it, this is what our bodies were originally meant to eat in the beginning. Hundreds of years ago, humans did not eat processed foods, refined sugar etc. They ate whole fruits, vegetables, grains, lentils and meat. Eventually I will be able to add back in dairy and sugar, but I am no longer having withdrawals, I have a new way of eating and cooking which I enjoy and makes me feel better than ever. I’m not going to lie, I still have my cravings and it’s not always easy, but it’s a discipline just like anything else and it’s one with a positive outcome. Keeping my eye on the goal is what keeps me motivated and eating ‘clean’ really does make you feel different – I urge you to try it even just for a week!

Above all, this journey taught me more than just nutrition, it changed my state of mind, I learned that natural is not just physical & aesthetic, its also what you put IN your body. It’s all about mindset and the way you live your entire life, which includes how you eat, how you train, the way you carry yourself and how you treat the world, the environment and others. Bill Lange, VP of Marketing at ZICO Premium Coconut Water put it best when he said: “It’s about believing in the value of “being natural” and having the discipline to act that way in almost everything you do”.

My connection with ZICO has been fateful to say the least. I have recently taken over the face of their ‘natural enough’ campaign, while simultaneously going through one of the scariest health problems of my life. The ironic part is that aside from water, almond milk and seltzer I don’t have many beverage choices… but ZICO is the one brand I can still drink. I actually got into ZICO last January when a friend introduced it to me as an incredible recovery drink, then I started drinking it after flights to rehydrate and restore energy, now with this disease I’ve had to eliminate anything unnatural or remotely unhealthy – GOOD NEWS: Zico is all natural!

In working with ZICO I have met some of the best quality people. When I told Bill about my condition we had a lengthy discussion about it and how the team at Zico could help. Being natural in every aspect of life is truly what they are all about which is why I see Zico has having a completely different brand personality and value than any other beverage choice. I am proud to be working with them and enlightened on how the combination of my condition and working with ZICO has turned me into a healthier, more natural person. For more Zico benefits visit: http://zico.com/products/benefits

Behind the Scenes

2010-08-16T16:13:00.007-04:00

The Crew

Hello!

Wow, I know I've been talking about news to come for quite some time, and to be honest, I jumped the gun a bit and wanted to spread the good news as soon as I could, but needed to hold off. However, the information was released publicly today, so I will be soon to follow on my website with the full details of everything. It has been an incredible experience and I am so thankful to everyone I work with and also to you, the readers who follow my blog. I want you to know that I personally read all emails and try to respond as quickly as I can to any questions you have.

I have recently been asked a lot about a couple of the new pictures I have posted on my facebook page and website. Yes, I do modeling, mainly swimsuit and fitness but have been branching into other areas. I decided to start sharing some of the work that I do, and will put up a few galleries. The modeling industry is something I have been fortunate enough to get to know and has been an incredible experience. Most of us only see the finished product so I thought it would be interesting to see a glimpse into what goes on 'behind the camera', and what a typical day on set looks like. I had someone take pictures at one of my recent shoots and will get them online as son as I can, in the mean time here are a few! Thanks to everyone at this shoot!

Cheers,

Amanda

ANNOUNCEMENT!

2010-08-11T20:06:00.004-04:00

I know I have been talking about my big news for 2 weeks and still haven't said anything (I really couldn't)! I'm sure you're probably wondering if there actually is any - well the time is finally coming! I will make my announcement Monday which is very special to me - if you are in NEw York City area, you can come in person! It will be at the corner of Thompson and Watts in Soho at noon - so drop by on your lunch hour if you can!!

And the perk: I will be giving away free samples of ZICO PREMIUM COCONUT WATER!!

Hope to see you all there, and if we haven't met - please introduce yourself, I'd love to meet you :-)

Amanda

How to be Caffeine Free - 5 ways to wake up without coffee

2010-08-02T16:26:00.002-04:00

Caffeine gives many people the perfect morning jolt they need to make it through until lunch hour…but for some, the dreaded “caffeine crash” that comes along with a cup of coffee is just not worth the high it initially provides. Try one, or all, of these tips this week in those early morning hours rather than reaching for your usual cup of java.

1. Take a cool shower - not a cold shower! A freezing cold shower will shock your body (making you less than happy) but a cool shower will rev up your senses for the full day of work ahead of you. The clean, refreshing feeling that you experience after taking a shower will energize you and kick-start your day. Don’t have time for a shower in the morning? Splash cold water on your face for a mini pick-me-up.

2. MOVE! Take a brisk walk (or run) around the block in the sun. The exercise will release feel good chemicals to your brain and pump energizing oxygen throughout your body, while exposure to sunlight in the early AM hours increases energy and keeps you alert. Because exposure to sunlight also increases your level of serotonin, your level of fatigue will decrease and your mood will skyrocket.

3. Eat an energizing breakfast. The wrong morning meal will send you straight down the rabbit hole and back into sleep mode before lunchtime. Avoid sugary foods such as danishes, doughnuts, and sweet cereals – the sugar high you get from these will quickly dissolve. Your breakfast should include some complex carbs and proteins. Try egg whites with turkey bacon (hold the salt!) or whole grain cereal with skim milk and fresh fruit.

4. Have an icy cold glass of water. After you roll out of bed and before you do anything else in the morning, the first thing you should do is stumble your way to the kitchen and get a tall glass of icy cold water and drink it in its entirety. Providing your body with fluid in the AM hours will prevent dehydration, which can easily tire your body throughout the day. Not only will the water energize you, but it will also fill you up and make you feel better.

5. Listen to something. Waking up to a radio alarm clock, flipping on the TV during your morning routine, or even turning on your favorite audio book could help you to snap out of sleep mode and into alert mode. Listening to your favorite workout tunes could get your blood rushing and pump you up, while even just engaging yourself in the current events of the TV or radio station could instantly perk up your mood and make you more alert.

Rid yourself of the caffeine dependency, and try to go ‘au natural’ in the morning. Not only will you free yourself of the 3 o’clock caffeine crash you’ll save some serious money in the long run! Happy Energizing!

5 Myths About Your Partying and Drinking Habits

2010-07-26T13:21:00.004-04:00

1. Detoxing or “Pre-toxing” during the week cancels out the effects of partying on the weekend.

False. “One drink a day can be good for you,” says Lisa R. Young, R.D., Ph.D., author of The Portion Teller. “But if you skip Wednesday and Thursday, that doesn’t mean you can have three drinks on Friday and toast to your health,” she says. “Your body (namely, your liver) can’t handle so much alcohol at once, even if you didn’t drink for a few days beforehand.” It’s better to drink moderately than to do restrict and binge pattern.

2. Alcohol Makes Sex Better.

Wrong again. Alcohol can make people feel less uncomfortable in a social situation. But the reality is that alcohol can actually keep guys from getting or keeping an erection, and it can lower girls' sex drives, too. More importantly, alcohol can affect your decision-making ability: You might put yourself in a risky situation; you might think you're ready to have sex when you're not or you might forget to use a condom — which can result in pregnancy and/or contracting a sexually transmitted disease. And if that’s not enough to deter you, alcohol induced sex tends to make for sloppier sex and more known to be ‘bad sex’.

3. Diet Soda Mixers Gets you Wasted Faster.

Diet mixers, such as low calorie tonic water, diet margarita mix and low calorie soda, spare calories but speed the rate that alcohol enters the bloodstream. High sugar liquids empty from the stomach more slowly than water or low calorie drinks.

Diet mixers contain little or no sugar, so the alcohol in the drink leaves the stomach quickly and enters the bloodstream rapidly, which makes you drunk faster. Australians researchers, using ultrasound, measure the rate that drinks containing diet or normal mixers emptied from the stomach.
Drinks using diet mixers left the gut 15 minutes sooner and caused nearly 50% higher blood alcohol levels. Women should be particularly care using diet mixers. Consuming the same number of drinks, blood alcohol increased more in women then in men. Also, women are more likely to use diet mixers.

4. Mixing Red Bull and liquor let’s you party longer.

True. Red Bull and other caffeinated drinks let you party longer — but not smarter. They make you feel like you’re alert but don’t reduce the real effects of alcohol, including slower physical and visual reactions. And be extra careful: They can make you think you can drive when you’re actually seriously impaired. In addition, mixing liquor with Red Bull is a straight-path recipe for a hangover. All of those sugars are going to dehydrate you and really that's what leads to your feeling less-than-great the next day.

5. Beer Before Liquor Never been Sicker. Liquor before beer, you’re in the clear.

False. This is an urban legend shared but not scientifically true. In reality, alcohol is alcohol, and the overall quantity you intake will determine your resulting sobriety or hangover. Drinking beer before drinking hard liquor may prolong the onset of inebriation. However, it won’t ultimately matter whether you drink beer first or last; it’s the quantity of alcohol that does the damage.

HOW OFTEN SHOULD I SWITCH UP MY EXERCISE ROUTINE???

2010-07-20T16:44:00.002-04:00

If you’re like me, you probably get bored with your routine, but often it is too uncomfortable or time consuming to try to figure something else out. Then you wonder – how often should I change my routine?

I usually see two different situations when it comes to people changing their exercise programs. On one hand, you have individuals who rarely change their programs at all. They go into the gym and repeat the same mundane routine (i.e., same exercises, same reps, same equipment for the same amount of time). These people often look the same after months of training.

Then, there is the other group. These people change their training programs way too often; for some, almost every workout. Ironically, many of these people workout with a trainer. I always tend to get on the fitness topic with these people when they find out what I do, and they'll start to tell me all about their training regimen. The conversation usually goes something like this:

"I love working out. I have a trainer who I see three, four or sometimes even five times per week. He or she is so amazing. Every time I go to the gym, we always do something different."

Now, at this point in my career, I've had this conversation a hundred different times. So basically, I've come up with this analogy to see if I can get them thinking as to why this might not be such a great idea.

"Interesting ... and, what if I was to say to you that every time I see you I am going to try and teach you a different foreign language. (They usually look at me like I'm nuts, but I continue on.) Do you think that you will ever be able to understand, speak or fully master any of the languages that I'm trying to teach you?"

They usually give me a very puzzled look. So, then, I explain to them that when you are training, you are not just training the cardiovascular system and the muscular system, but you are also training (i.e. programming) the nervous system. The nervous system is what actually sends the messages to the muscular system to perform a particular exercise. It's also what helps you refine various exercises and allows you to get stronger and have more control and fluidity when performing these patterns.

According to my training and conversations with world-class strength and endurance coaches, unless you are an elite level athlete, you do not need to change the training program as frequently as many people do.

Of coarse elite athletes will need to change their program about every six workouts, but consider the volume that they do. Back to my analogy, if you spent your full time job learning languages, then you could probably learn them more rapidly than if you just learned them in your recreational time.

I recommend intermediate/advanced level exercisers change their program every three to four weeks. Beginners can stay on the same program even longer—up to six weeks. Now this does not mean you have to do the same thing every day for three weeks. It means you may do cardio on day one, lifting routine A on day two, cardio + yoga day three and, lifting routine B on day four. The idea here is to keep this the same for 3-4 weeks. Then switch it up! If you were running, switch to biking, or run longer or faster

So rather than feeling pressured to do something different every time you workout, or on the other end, maintaining your same workout day-in-day-out for weeks or months, have confidence in knowing when to switch it up and when to keep it the same. Master where you are at, and then move on!

Fit Tips for Airport Travel

2010-07-13T14:57:00.002-04:00

There’s nothing like the feeling of long travel days, the dehydration and swelling you experience from those oxygen-lacking flights, the less-than healthy processed foods you grab in the airports and the skipped workouts. All of this combines to make you feel, well, less than your best self.

My schedule entails a lot of time in airports and on long flights so I am no stranger to this feeling. Every trip I go in with the mission to combat this feeling and attempt to stay feeling good, energized and fit.

After personal trial and error and experimentation, I have found a few things that have drastically help me both look and feel better, as well as keep fit and healthy on those travel days. So next time you’re in for a long one give these a try – Happy Travels!

ü HYDRATE! – If nothing else, stay hydrated, I under-estimated the importance of this. Just look at what happens to a bottle of water (all suctioned at the end of a flight), this is essentially what happens to your body. Dehydration not only makes you feel sluggish, your skin will look dull, and you will likely feel hungrier, causing you to eat more than you normally would.

ü Go to the Bathroom every hour on flight – This forces you to stretch your legs and help get your blood flowing again, reducing the amount of swelling in your body. Challenge yourself to drink enough water that you actually need to use the restroom every hour. This is harder to do than you may think on the plane, but you will feel exponentially better if you can do this.

ü STRETCH – Try to stand up and stretch you arms, legs and back. Stand in place in the aisle for a few minutes and do this. I tend to stretch my quads a lot on flight because these muscles seem to tighten up most for me (plus it’s an easy stretch to do – just bend one knee and grab your foot with your hand).

ü SNACK – If a flight is short, I encourage you to eat meals either before or after the flight. The airport options are not diet-friendly (and don’t think ordering a salad is a healthy option – most airport salads are loaded with high calorie ingredients and dressings that are worse for you than a standard fast-food meal). Try to bring your own snacks such as apples, nuts, bananas, whole grain bread with almond butter etc. These snacks should keep you feeling satisfied and get you to your destination without packing on the high-fat, high-calorie options.

ü If you must have a MEAL…..choose your meal wisely (think of what you will feel like after versus what looks good in the moment). Opt for a sandwich and soup or chili. I love Wendy’s baked potato and chili. Baked potatoes are often avoided because of common ‘carb-phobia’ but they are actually high in something called resistance starch, which speeds up your metabolism, keeps you full longer and activates mood-boosting hormones in your brain. So go ahead – indulge!

If you are in for a long flight and must eat on the plane – they usually give you an option of meat or pasta + a vegetable + salad + appetizer + dessert. Go for the meat and eat the veggies and salad – skip the dessert if you’re really trying to keep healthy.

ü WALK- Weather it’s a long layover or you have time to kill before boarding, airports are huge areas with lots going on – so get out and walk around. Rather than going directly to your gate and plopping yourself down for an hour, explore the airport, browse the shops, and if you’re lucky enough to have minimal carry-on luggage take a brisk walk around for 10-20 minutes. You will feel better and more relaxed on flight.

ü Wear comfortable shoes and clothing so you are more apt to move around, walk and if you have enough time, you can pay a small fee to store your belongings at the airport and go for a walk or jog outside.

ü When you reach your destination, the best thing you can do to rejuvenate yourself and fight jetlag is to get in a workout. It doesn’t have to be long; even 15 minutes can do the trick. As tired as you may feel, the hardest part is getting started, it will be more than worth it! Bring a jump rope and try my 15 min rope workout: http://dynamicworkouts.blogspot.com/2009/10/jump-your-way-fit-in-less-than-15.html

Fun Flying!!

Amanda

Summer Summer!

2010-07-10T15:06:00.001-04:00

Ahh yes June over and I can hardly believe we are well into July! I hope everyone is having a wonderful summer! I know I’ve received many emails of my whereabouts the past few months. And I want to apologize for my lack of communication – I promise, I have not abandoned you!

To update you, I have been busy working on a large project, which I am so thrilled about and hope you will be too! I’ve mentioned a little about it in my previous update, but since then it’s taken a slightly new and exciting turn. I am so eager to roll it out as I hope you will get as much out of it as I do!

In addition to new beginnings I wanted to reach out to anyone who may be in the New York City area later this summer or fall. If you happen to be in town and would like to take a customized class under my program please contact me using the ‘contact’ link on the website.

Classes will be hosted in some signature Manhattan spots, so prepare to soak up some sun, meet some great friends and burn some serious calories. Levels range from recreational exerciser to professional athletes.

There are also a series of FREE classes –so there is no excuse not to come!

Still Here!

2010-06-19T22:22:00.003-04:00

Hello Everyone,

I know it seems like I've fallen off the planet, but thought I'd write a short note to let you know that I'm still here, and am working hard to put together something bigger! As I stated in May, I'm currently producing an entire workout plan and webisodes for you to follow and keep up with. I have been asked many times about my own workout plan and philosophy and decided to put it all together into a program to share with you.

Of coarse I love hearing from you and am open to any ideas/suggestions you have for upcoming topics. Feel free to drop a line or a question about something you'd like to learn more about!

And cheers to the start of another wonderful summer!

Amanda

2010-05-10T16:24:00.003-04:00

I know it has been way too long since I've last posted! I apologize - but things have been very busy and I wanted to update you! I am currently in the works of planning out a years worth of bi-weekly workout videos.

I will be consistently posting a free online video which will demonstrate the workout, along with a newsletter explaining the idea around it which will include whole workout in writing so you can print it out and do it on your own.

My goal is to start airing these by the end of June - stay tuned!

Also, if there are any types of workouts or specific things you'd like to work on please write to me at amanda@amandarussellworkouts.com OR post a comment here.

I will do my best to address all comments and requests :)

Cheers,

Amanda

Quick Fix Energy Boosters

2010-04-16T14:49:00.002-04:00

Whether you’ve partied all night, drank too much, worked too late or too much, pigged out on party food and business lunches and feeling as though you haven’t slept well in days, you need a quick fix!

I've put together some of my top tips! Use the url below to read the full article:

http://amandarussellworkouts.com/categories/fitness-tips/quick-fix-energy-boosters

To Breakast or not to Breakfast? 1 Bagel = 14 Eggwhites!

2010-04-08T18:25:00.003-04:00

Although this is not 'new news', I read an interesting article today which reminded me of this fact, and I think with spring having arrived and bathing suit season around the corner, we can all learn or be reminded of a great metabolism and energy boosting tip!

Fact: Research has shown that your body burns roughly 40 more calories per meal if your meal is high in protein rather than high in carbohydrates or fat. Studies also show that people who ate high protein meals for breakfast were likely to eat less throughout the day.

Breakfast eaters tend to be slimmer people who maintain successful weightloss than those who skip breakfast.

Why? While carbs tend to make blood sugar levels to spike, high protien foods cause a gradual and consistent increase in blood sugar. The slower your blood sugar rises, the less insulin your pancreas needs to secrete to clear out the blood sugar, and insulin triggers feelings of hunger and fat storage. THIS is why you feel hunger not long after eating a bagel.

Consider This: A bagel contains roughly 400 calories (not including what you top it with), for this caloric content you could eat roughly 14 egg whites, and with the egg whites, you will feel satisfied for hours! So go ahead and try that eggwhite omelette!

My recommendation: Always start with a good, high protein breakfast. While skipping this meal may seem like a good headstart to consuming less calories, this will work against you. Breakfast supercharges your metabolism for the day and makes you less likely to overeat at other times throughout the day.

So start your day off right, jumpstart your metabolism and feel energized with a high protein breakfast!

Too Tired To Exercise???

2010-03-21T20:16:00.003-04:00

One of my biggest pet peeves is when I hear the phrase, " I'm too tired to workout".

"Too Tired" is not an excuse to skip your workout. Rather than ditching your workout altogether and letting your fatigue feed on itself: alter the type of exercise you do or the amount of time you spend doing it. 

I strongly believe that just a 15, 20, or 30+ minute workout, can turn a day that is lacking in drive, motivation and energy into one that is positively reinforcing and bursting with energy and excitement at the possibility of it all.

Just this short burst will not only blast calories, it will boost your metabloism and do wonders for your mood and confidence. And if you think it will interrupt your work, take into account that studies have shown that physical exertion will actually help stimulate brain activity and relieve stress.

So go ahead, step away from your desk or the TV for a bit and rejuvenate your body and your mind!

2010-03-05T16:09:00.002-05:00

Hi Everybody,

After several months in the making, I have finally managed to get my website up and running! There are still additions to be made and features to be added, but it is all set for the most part. There is even a forum for you, to make posting easier and connect with others!
I hope you stop by and hopefully join. It's totally free!!

I hope you enjoy my site and get everything out of it that I hope for. If you have any questions, ideas or thoughts, please contact me, or post on the forum. I will be staying on top of checking it and getting back to everyone. However, if it does take me a day or two, please forgive. I am also busy with full time grad school and working on the creation and production of workout videos (big things to come!), so sometimes it slips me, but I will do my best.

Also, for all of you business owners out there, there is a tab for 'Advertising' - if you would like to reach the fit and healthy market that hits my website, please email me about advertising. I am happy to discuss.

www.amandarussellworkouts.com

Enjoy!!

Amanda

Website Soon!!

2010-03-03T15:13:00.002-05:00

I have been busy at work to stay true to my resolution to launch a website for everyone that is easier to navigate and provide much more information and tools.

5 Months in the making! Please stay tuned for the best new fitness website!

I hope you enjoy it as much as I have enjoyed creating it. I look forward to connecting with you.

Amanda

Pool Workout! Just in time for Spring!

2010-02-28T13:12:00.002-05:00

If you know me, you know that I swear by the pool and water workouts. If you are a fellow water exerciser, you can probably relate when I say, there are few things that compare to the feeling you experience after a good workout in the water. There is something very tranquil and purifying but at the same time there is always a sense of accomplishment that comes along with it. It’s like an instant detoxifier for the body and the mind. I often do my best thinking underwater, it has become my new religion ;)

For those of you who haven’t yet made the plunge into water exercising (no pun intended), I urge you to try it. I know it can be intimidating and even nauseating at first, trust me, I used to cringe just walking by the pool. The idea of getting in, feeling cold, getting wet and tooling around without the slightest clue as to what I was going to do in there was not a likely option. But injury forced me to come to terms with my dysfunctional relationship with the pool and I forced myself to ‘plunge in’, and experiment with walking and jogging in the water.

To make a long story short, I am now one of the biggest advocates of swimming and aqua running. It is something that improved my fitness level so drastically that I now incorporate it into my regimen at least once if not twice per week. I could write a whole book on the benefits of the water and write endless pool running workouts, so please let me know if you are interested, I can provide you with a few (see http://dynamicworkouts.blogspot.com/2009/09/training-after-injury.html for an example).

However, this article is in response to a friend who wrote me recently. As many of you know, whether you are a recreational swimmer for exercise, training for a triathlon, using swimming as an alternate workout to help your running or simply just trying to get in shape and take off a few pounds – swimming endless mundane laps can be boring. AND to further that, while you will be able to improve your endurance over time, you are not likely to get faster unless you can get in some more targeted workouts.

Below is a great example of a swimming workout I do frequently. You can manipulate the number of lengths in each portion of the workout depending upon your level, time available and length of pool. This workout is based on a 25ft pool.

Warm-Up:

-Jump up and down in the water a couple times to get wet and get the blood flowing.
-Swim 2-4 laps easy (or 4-8 lengths: I count a lap as swimming to the end of the pool and back)
-Kickboard Drills: 1 lap flutter kicks
-1 Lap: Use Buoy (if pool has it) between legs and just swim with arms

Workout:

5 -10 by one lap hard (as fast as you can go for one lap) with 30 seconds to one minute of recovery between each lap

Cool Down and Drills:

Two easy laps to recover
1 Lap of Breast Stroke
2 laps of flutter kicks with kickboard
1 Lap of double stroking with arms (meaning take two strokes with left arm, then two strokes with right side)

You’re Done!

Ultra Low Calorie Dessert - Too Good to be True!

2010-02-23T15:17:00.004-05:00

And the Bonus: It only takes two minutes to make

This is one of my absolute favorite desserts. I am usually very skeptical of light, low cal or fat free desserts, I usually think they either have a funny taste or simply are not satisfying. This dessert proved me wrong! In fact, it is so good that people often ask me for the recipe with no idea how easy and ‘light’ it is. This is one dessert I would have no doubt about serving at a party or bbq, I guarantee the compliments will flow!

The best part is that there are so many variations that will totally change the dessert, so you never get bored!

Enjoy!!

Amanda’s Pudding Mousse Pie

Ingredients

2 Pkgs Instant Fat Free/Sugar Free Vanilla Pudding

2 Cups Skim Milk

1 tub Light Cool Whip

1 Tablespoon Vanilla

1 Graham Cracker Crust

Combine milk, pudding mix, vanilla and half the tub of cool whip. Mix thoroughly.

Pour mixture into crust and top with remaining cool whip.

Optional: Add slices of banana or crushed Oreo cookies on top.

Variations:

Make it a pumpkin mousse pie by adding half a can of pumpkin (can easily buy this at any grocery store), and sprinkle the top with cinnamon

Use chocolate pudding instead and add a crushed up ‘skor’ chocolate bar to the mix

Use cheesecake instant pudding mix to make it a cheesecake pie

The ‘Running Hills’ Workout

2010-02-15T16:58:00.005-05:00

Looking for a great workout to mix into your routine? This is something that will most definitely strip calories and fat, both during the workout and for hours after. BUT, this workout stems from my running days, and is something I highly recommend if you are looking to become stronger, leaner and faster. Whether you are training for a marathon or just simply love the purity of sport and physical exertion, give this a try.

Where: Can be done outside or on a treadmill (I always prefer outside to the treadmill, but it’s not for everyone).

For those of you who aren’t ‘runners’ you can do this on a bike, or you can power-walk the hills.

If doing the workout outside, you will need to first find a hill. I recommend a medium-sized hill to start. A medium hill is one that takes between 30 to 90 seconds to run up. This length of hill is a good distance for the 5km –half marathon runners, because it combines the benefits of short intervals with the stresses on local muscular endurance and tolerance of lactic acid. The energy source is both aerobic and anaerobic and you will experience the build up in blood lactate as you go further up the hill.

Regardless of the hill you choose, the key here is to make sure it’s either long enough or steep enough that you are totally spent at the top and need to recover. In my training I typically use a hill that takes me roughly 90 seconds to 2 min to run as hard as I can to the top. To mix it up, some days I use a shorter hill and add more repeats, and some days I use a longer hill (2-3min) and simply do less repeats.

On the treadmill, I recommend trying a steep incline, as steep as you can handle for 90 seconds.

Clearly your pace will slow down on the hill but the key is to try to get up as fast as you possibly can. Yes, your thighs, bum and lungs will be burning, but you will feel amazing at the end AND for those of you who race, you can count on your times improving substantially. Don’t fear those hills – let them be your strength!

Sample Hill Workout Plan

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1-2 Mile: Warm Up Run

1.5 – 2 min: Run as hard as you can up the hill (as much incline as you can handle for that duration on a treadmill – start with a 4% gradient and increase)

Run back down the hill (or run easy for 2 min). Enough to get your heart rate back down.

Do 4-6 hill climbs

1 Mile Cool Down Run

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I encourage you do try different lengths of hills, some weeks try shorts hills, some long and some medium, the benefits from each are quit different.

For the athletes out there, I’ve highlighted a few of the key benefits:

· helps develop power and muscle elasticity

· improves stride frequency and length

· develops coordination, encouraging the proper use of arm action during the driving phase and feet in the support phase

· develops control and stabilization as well as improved speed (downhill running)

· promotes strength endurance

· develops maximum speed and strength (short hills)

· improves lactate tolerance (mixed hills)

And for those looking for aesthetic results: Running Hills on a consistent basis leads to drastic weight loss and toning effects (especially for the hips, butt and thighs)!

Have fun with the Hills!

Cheating Out Calories – 5 Easy Changes for Big Results

2010-02-09T18:34:00.001-05:00

If you are looking for a few simple substitutes you can make on a daily basis to cut calories and trim up your waistline, here are my top five ways to easily cut 200-2000 calories a day!

Beverages! So many people consume a significant amount of calories in beverages alone. For some, simply switching drinks will greatly reduce overall calorie-intake and help shed unwanted calories with such a minimal sacrifice.
For example, let’s say you drink a glass of orange juice with breakfast, a coffee with cream, a vanilla latte in the afternoon, a coke or bottle of juice in the afternoon and a glass of wine or 2, plus a glass of milk in there somewhere, this is easily 1000 calories or more!!
I recommend drinking water or seltzer with breakfast and lunch, and having an orange over a glass of orange juice (at least you get substance and it’s less calories!). Switch from whole or 2% milk to skim, and use milk in your coffee instead of cream (this will actually make a significant difference over time).
To make my wine last longer I add a little soda water, or alternate between sips of soda water and sips of wine.
Of coarse you can easily switch to diet drinks with zero calories, however, these drinks contain aspartame and sweeteners that slow your metabolism and actually make you crave more sugary foods – causing you to overdo it later.

Skip the ‘treat and coffee’ or switch to a granola bar (unless you are at your ideal weight than enjoy to your hearts content). But if you are serious about losing weight, stay away from the cookies, donuts, muffins and other treats they place at the local Starbucks and alike. These ‘little snacks’ – easily pack in more than a meals worth of calories without filling you up. The sugar is likely to make you crash and become hungry later. I often NEED to have something with my afternoon coffee, so I’ve recently started eating chocolate peanut granola bars by quaker, just enough chocolate and ‘treat-ish feel’ for a third the calories.

Substitute your morning bagel or muffin for an English muffin or regular sliced bread. Bagels and muffins are dense and easily range between 250 and 550 calories, not including the butter, cream cheese or whatever you put on them. If you do choose a bagel, I recommend cutting it into three rather than two halves. They are so thick, this can easily be done. Also, try switching from butter or cream cheese to a lighter version, or fruit spread.

SALADS!! These are one of the biggest mistakes people make. They think they are doing themselves a favor by having a salad, but these salads often have more calories than a full-on cheeseburger and fries. It is all about what you put in the salad. Adding loads of ingredients such as meat, cheese, nuts, raisins, eggs, dried fruit, olives and dressing is a dangerous idea if you are trying to shed pounds. Monitor what you put into it, just a little lean meat such as ham or turkey and skip all the cheese, nuts etc.
Try to keep it a true ‘garden salad’ (lettuce, spinach, tomatoes, cucumbers, carrots, celery, broccoli) with a serving of protein if it’s your meal (an egg white or two, or some lean meat) and a light sprinkle of oil and vinegar for taste.

Sauces and Soups: Unless it’s a special occasion, I recommend avoiding all heavy or cream based soups and sauces such as alfredo, cream of broccoli, clam chowder etc. A white sauce or soup usually means it is shooting your calorie count for the day right off the charts (as tasty as it is). I recommend opting for broth-based soups and red sauces, like marinara.

These are very small and easily attainable changes that add up to big results. This is by no way a diet; it’s a simple lifestyle change that can help you in a significant way.

It may be that a few simple tricks is all you need!

High Intensity Interval Training ( HITT) – The Efficient Workout!

2010-02-01T16:10:00.002-05:00

Ahh time always seems to be at a shortage when it comes time to squeeze in exercise. BUT, we are all busy and some weeks are harder than others to ‘fit it in’. So, if you’re wanting to know how to stay fit in minimal time, I always advocate High Intensity Interval Training (HIIT).

As per my article from October .HIIT is very intense, challenging spurts of ‘cardio’ for short durations. This type of training is tough because it is very hard and ‘uncomfortable’, but the benefits are so great that dedicated people everywhere consistently challenge themselves in this way to reap the results.

I have several examples on my blog, but it is important to keep changing up your workout, to keep your body guessing and your mind from getting bored.

If you are running, think of sprints. All out, maximal effort for
20 seconds to a minute. A couple of examples of workouts you can do on
the treadmill, on the bike, or running outside.

8-10 min OR 1 mile Warm Up

5 to 10, 20 seconds sprints. If you are just starting out, begin with
5 sprints and each week, add 1 sprint to your total count
(20 second sprints should be all out, so push it)

Rest 30 to 90 seconds between each sprint

You can treat the treadmill as a track-

2X 400 (1 lap around a track or .25 on the treadmill(approx 60-90 seconds)

Rest 2 minutes

2X 200 (half a track lap, or .12, or .13 on the treadmill(approx 20-30 seconds)

Rest 1 minute

Try this out, it is a great workout. Yes, if done right it IS hard, but
you will be done your intervals in 15 to 30 minutes.

Happy Sweating!

amanda