Conditioning, the New Trend in Fitness

Conditioning, the New Trend in Fitness

Over the years, I’ve watched fitness change. When I was a little girl, in the seventies, I used to watch my dad workout at home. I remember being so proud of my daddy’s muscles.

Of course back then, Arnold Schwarzenegger was just breaking out in Hollywood in movies like Hercules and Conan the Barbarian. Lou Ferrigno began busting down walls, and busting out of clothes, as the Incredible Hulk and Hulk Hogan was about to explode as a pro wrestler star.

With bodybuilders becoming celebrities, no wonder bodybuilding was so big then. The only problem was bodybuilding was not really that healthy. People were spending so much time on sculpting their muscles they were neglecting the muscles that count – the heart and lunges. Ironically, people who appeared fit were often the most out of shape.

With increased technology, we now have a better grasp on what being fit really means. As bodybuilding slowly loses popularity, a new trend rises to the top called conditioning. Training philosophies are changing and people are realizing they need to improve their health – not just their looks. Interestingly enough, people found if they were truly physically fit they would look fit too. What a concept?!

The best example for this concept is our military. You don’t see them doing steroids and trying to pump iron all day long. Oh no! Instead, Drill Instructors put recruits through intense training exercises that make them strong inside and out.

I see this in our boot camp program as well. As I’ve watched hundreds of women go through our program I’ve seen women lose body fat, gain lean mass, and improve their health too. Whether it’s lower blood pressure or improved cholesterol, conditioning exercises prove to be the most beneficial hands down.

For some of you “old school” gym rats, I encourage you to branch out and try something new. I know change is hard for many people, but change can be a good thing. Besides, when’s the last time your doctor said you really need to increase your bench press?

If you don’t know where to start, you can always begin by taking a group exercise class.
Another suggestion is to hire a personal trainer who specializes in conditioning exercises. Lastly, for those of you who are simply not ready to change your weight routine, start incorporating in more cardio. You’ll live longer, look better and feel healthier than you could ever imagine.

Think outside the recipe box

Think outside the recipe box

 

When it comes to cooking, sometimes we don’t think out side the box – the recipe box that is. It’s so easy to be a creature of habit and miss out on the opportunity to try healthy alternatives.

 

For instance, eggs are one of the most common ingredients used in many recipes. Meatloafs, casseroles, pancakes, pies, batters, baked goods and sauces often call for eggs as a key ingredient. Eggs are also one of the easiest foods to substitute thanks to Egg Beaters. However, many people still have never even tried them.

 

Let’s look at the facts. Two scrambled eggs can range from 150 to 180 calories depending on the cook’s choice of milk, butter or oil. Although an average omelet only uses three eggs, once you add all the extra goodies, you can easily rack up 500 to 900 calories in no time – and that’s without all the popular breakfast side dishes.

 

Most of today’s breakfast hot spots offer egg substitutes which can cut the calories in half. In addition to cutting calories, you save 5 grams of fat per egg not to mention an enormous amount of cholesterol. Two regular eggs exceed the recommended daily limit of 300mg of cholesterol while egg beaters have zero cholesterol.

 

Finally, egg substitutes are even easier to use than eggs. I don’t know about you, but I’ve pulled my fair share of shells out of mixing bowls. Cracking an egg is one step I don’t mind skipping. Egg substitute measure out easily, as a quarter cup equals one egg. Egg substitutes prove to be healthy, convenient and tasty too.

 

Unfortunately, we can’t cook with egg substitute if we don’t buy it. Healthy eating begins at the grocery store. It is much easier to eat healthier if you buy healthy foods. Here are some other healthy alternatives you may want to add to your grocery list.

 

Splenda – Since Splenda measures out like sugar, splenda and Splenda Brown Sugar blend are great for baking, however cooking time may be a bit shorter. Splenda also works well in teas and other beverages.

Butter Spray – This is a staple in our house. We use butter spray instead of butter on potatoes, grits, oatmeal and steamed vegetables. Butter spray is also great on microwavable popcorn!

Applesauce – Applesauce or prune puree can be used in place of half the oil, butter or shortening when baking. It keeps baked goods moist, plus it adds an extra touch of sweetness.

Low fat cottage cheese – Cottage cheese can be a healthy alternative for ricotta cheese in recipes like lasagna and quiche. Cottage cheese can also be blended smooth to replace cream cheese in some recipes. We use cottage cheese as a healthier alternative to sour cream on top of baked potatoes and Mexican dishes.

Pam – Non-stick sprays and non-stick frying pans are a must in a dieter’s kitchen. Other great alternatives to frying food is cooking food in broth or water instead of oil.

Less Oil – In most cases, you can us a quarter less oil, shortening or butter in recipes and still get the same great taste.

Cool Whip – Frozen Cool Whip can be a great creamy alternative to ice cream. Add sliced strawberries and a sprinkle of Grape Nuts and you’ve got yourself a real treat!

 

Thinking outside the recipe box may take a little getting used to, but I think you’ll be pleasantly surprised with how healthy food substitutes taste and how it affects your waist!

Fueling up for Fitness is Key to Success

Fueling up for Fitness is Key to Success

 

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady and strong so you can go the distance. In many ways the same principles apply to fitness.

 

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

 

Unfortunately, if you choose the wrong fuel or don’t to fuel up at all you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat – or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last 15 minutes through intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

 

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

 

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

 

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. Of matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

 

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity!  Let’s go racin’ boys!”

 

 

Think outside the recipe box

Think outside the recipe box

 

When it comes to cooking, sometimes we don’t think out side the box – the recipe box that is. It’s so easy to be a creature of habit and miss out on the opportunity to try healthy alternatives.

 

For instance, eggs are one of the most common ingredients used in many recipes. Meatloafs, casseroles, pancakes, pies, batters, baked goods and sauces often call for eggs as a key ingredient. Eggs are also one of the easiest foods to substitute thanks to Egg Beaters. However, many people still have never even tried them.

 

Let’s look at the facts. Two scrambled eggs can range from 150 to 180 calories depending on the cook’s choice of milk, butter or oil. Although an average omelet only uses three eggs, once you add all the extra goodies, you can easily rack up 500 to 900 calories in no time – and that’s without all the popular breakfast side dishes.

 

Most of today’s breakfast hot spots offer egg substitutes which can cut the calories in half. In addition to cutting calories, you save 5 grams of fat per egg not to mention an enormous amount of cholesterol. Two regular eggs exceed the recommended daily limit of 300mg of cholesterol while egg beaters have zero cholesterol.

 

Finally, egg substitutes are even easier to use than eggs. I don’t know about you, but I’ve pulled my fair share of shells out of mixing bowls. Cracking an egg is one step I don’t mind skipping. Egg substitute measure out easily, as a quarter cup equals one egg. Egg substitutes prove to be healthy, convenient and tasty too.

 

Unfortunately, we can’t cook with egg substitute if we don’t buy it. Healthy eating begins at the grocery store. It is much easier to eat healthier if you buy healthy foods. Here are some other healthy alternatives you may want to add to your grocery list.

 

Splenda – Since Splenda measures out like sugar, splenda and Splenda Brown Sugar blend are great for baking, however cooking time may be a bit shorter. Splenda also works well in teas and other beverages.

Butter Spray – This is a staple in our house. We use butter spray instead of butter on potatoes, grits, oatmeal and steamed vegetables. Butter spray is also great on microwavable popcorn!

Applesauce – Applesauce or prune puree can be used in place of half the oil, butter or shortening when baking. It keeps baked goods moist, plus it adds an extra touch of sweetness.

Low fat cottage cheese – Cottage cheese can be a healthy alternative for ricotta cheese in recipes like lasagna and quiche. Cottage cheese can also be blended smooth to replace cream cheese in some recipes. We use cottage cheese as a healthier alternative to sour cream on top of baked potatoes and Mexican dishes.

Pam – Non-stick sprays and non-stick frying pans are a must in a dieter’s kitchen. Other great alternatives to frying food is cooking food in broth or water instead of oil.

Less Oil – In most cases, you can us a quarter less oil, shortening or butter in recipes and still get the same great taste.

Cool Whip – Frozen Cool Whip can be a great creamy alternative to ice cream. Add sliced strawberries and a sprinkle of Grape Nuts and you’ve got yourself a real treat!

 

Thinking outside the recipe box may take a little getting used to, but I think you’ll be pleasantly surprised with how healthy food substitutes taste and how it affects your waist!

Can you cheat on your diet and lose weight?

Can you cheat on your diet and lose weight?

 

During a recent business trip, I decided to pick up a couple of magazines in the hotel gift shop. We had just finished teaching a seminar on diet where we addressed some hot topics like cheating. Ironically, one magazine caught my eye with its catchy bold heading proclaiming “cheat on a diet and still get results”. That’s when I realized maybe it’s time to define the word “cheat”.

 

Of course everyone would like to believe you can get results and still have ice cream too. Every diet program on the market relies on this belief system to help pull consumers in by using ads to make people believe their program allows you to still indulge while losing weight. Although this may be somewhat true the overall message is misleading.

 

First, let’s address the word “cheat”. I believe we think of the word as if it means “treat” but Webster would give you synonyms like deceive, trick and con. Unfortunately, the only one you are deceiving is yourself. It’s not like you are cheating on your diet and your body doesn’t pick up on the extra calories.

 

When I think of cheating on a diet, I think of going to my favorite restaurant or getting some ice cream. Since I don’t visit my favorite restaurant or ice cream parlor very often, they are always a big treat to me. However, many people “cheat’ weekly and sometimes daily. This is not cheating – this is just a bad habit.

 

Secondly, cheating on a diet means different things to different people. Some dieters can have a 300 calorie small cup or ice cream once a week and call it cheating. Other people may diet during the week and go wild over the weekend, eating countless calories, and call that cheating. Both are cheating, but one is cheating responsibly and another is not.

 

Let’s compare dieting to saving money. Can you save money and splurge every once and a while? Sure, but there must be limits on what “splurging” means. Splurging for some is buying a Lou Vuitton handbag while splurging for others means going to the movies. What you splurge on should be based on what you can “afford”. Either way, the less you splurge the more you save. The same principles apply to weight loss.

 

The more you cheat, the more you slow down your progress. If you must have your chocolate, then work it into your caloric allowance. Basically you need to “budget” it in your diet. If you are really watching your calories during the week, you need to keep track of how many calories you are taking in over the weekend too – that includes cheating.

 

Lastly, there must be different rules for different people. If you have more than one child you know you can’t expect each one to react the same. My two sisters and I are all very different. My mom could tell one sister not to touch the stove and she’d never touch it again. On the other hand, if she told my other sister not to touch the stove we might as well get the First Aid kit.

 

It’s not fair to expect everyone to be able to play by the same rules. We are all different and have different personalities and weaknesses. My husband, for instance, loves Tostitos Restaurant Style with a Hint of Lime Tortilla Chips. Steve knows he can’t act responsibly when it comes to these chips. If he eats one, he will eat the whole bag so we can’t buy them when we are dieting. Just because others can lose weight and still have Tostitos chips doesn’t mean he can. You must know your limits.

 

 

Counting calories offers lasting benefits

Counting calories offers lasting benefits

 

When someone begins an exercise program, there comes a point where people begin to realize they may need to go on some kind of diet. Since most people have no idea how many calories to take in or what foods are the best choices, people often turn to brand name diets.

 

You see, people don’t want to think. They want simple answers. This is why the weight loss industry is raking in billions of dollars. People are attracted to the magic pill or the “3-step plan” but quick fixes are not the answer.

 

If every major diet on the market is based on 1200-1500 calories, then maybe we should take notice. Nearly every major weight loss company has nutritionists and dieticians on staff dedicated to designing diet plans that work. Interestingly enough, no matter the combination of fats, proteins and carbohydrates, they all have similar caloric restrictions.

 

If calorie counting is the common link, then all you need is a calorie book and a calculator. Once you take the plunge, your eyes will be opened to a whole new world. Counting calories is a lesson that will last you a lifetime.

 

First, counting calories makes you realize how many calories are in some of your favorite foods. When you begin searching for answers, you quickly realize why you are struggling with your weight. You begin to recognize your weaknesses and strengths when it comes to eating.

 

Secondly, you discover proper portions. When you are measuring foods and counting calories you quickly learn how too much of a good thing becomes a bad thing in a hurry. Suddenly, you learn to avoid foods you can’t control yourself around.

 

The next thing you’ll notice is all the extra unnecessary ingredients. Low-calorie meals become high-calorie disasters with each added ingredient you decide to use. As you tally up each ingredient you are faced with the decision to part with the unnecessary extras. Fewer ingredients means fewer calories – plain and simple.

 

Another discovery you’ll make is how certain foods make you feel. As you journal daily, you recognize certain patterns. This discovery helps drive you to make better decisions because you start relating bad foods to feeling bad and vice versa.

 

Lastly, calorie counting helps you make better decisions. When you are allotted only a certain amount of calories a day, you begin to be a little choosier on how you “spend” your calories. The same way you budget money, you begin to learn how to save calories for the foods you love while still working towards your weight loss goals. You also will learn some foods are just not worth the extra calories.

 

Of course you don’t have to count calories for the rest of your life, but the lesson learned through the journey can last a lifetime. 

iPhone helps you get fit

iPhone helps you get fit

 

 

 

As many of you probably know, Apple released the highly anticipated iPhone 3G on July 11^th.  Being a gadget fanatic myself, I was one of those excited customers dying to get my hands on one. Though I wait for my new 3G to come in, I still get to enjoy all the wonderful perks that came with the new iPhone 2.0 software update released upon the 3G’s arrival. With this update came many new features and applications.

 

The new iPhone software not only offers better email management, maps and customization, the new applications are taking the whole mobile phone experience to an entirely new level.

 

You see, iPhone offers a new applications section where you can pick and choose easy to use programs. From the long list of “apps”, as they call it, you can choose from a large variety of programs that help you get the latest sports scores, find the nearest gas station, or even calculate a tip when dining out.

 

From categories like entertainment, finance, education, news, music, photography and many more, the healthcare and fitness category is the one that caught my attention. As I explored the healthcare and fitness applications, I discovered a slew of very helpful applications for people trying to stay healthy or get fit.

 

One of the programs offered was called the Glucose Charter. For only $4.99, this program not only helped you record your glucose, but it includes an extensive food database in order to assist you to make informed dietary choices.

 

Another neat program was called Restaurant Nutrition by the Foundation Healthcare Network. This free program lists a variety of fast food restaurants with detailed nutritional information including calories, fat, protein, carbohydrates, dietary fiber, sugars and sodium.

 

One more program that caught my eye was GoLearn Fitness: Gym Edition by Whagaa. This program offers actual video clips demonstrating proper form for popular exercises using fitness machines, free weights, mat, the flexibility ball and even exercise bands. This is would great for anyone just starting a new workout program or using new equipment.

 

Lastly, the program that I fell in love with was called Absolute Fitness by Aqua Eagle. This program makes tracking calories a breeze. Offering nutritional information for over 7,500 foods, you simply pick the foods you eat and it does the rest. Not only does it track calories going in, it tracks calories burned with an extensive activity tracker of more than 180 different types of exercises. 

 

Absolute Fitness also helps you keep track of your weight loss progress and nutritional needs. At a glance, you can look at your stats for the day to see how your meal plan adds up when it comes to nutrition. The stats section shows your daily totals for important categories like protein, fats, carbs and sodium. It even allows you to click on the nutrient in order to locate its food source.

 

I have only scratched the surface when it comes to discovering these health-conscience helpful tools, but it is already a wonderful start. Visit www.apple.com or browse the Apps Store in iTunes to explore more useful applications.  

 

A simple fix for knee pain

A simple fix for knee pain

 

There’s nothing like a little knee pain to make you feel old and out of shape. Ironically, it is normally when you are trying to get in shape that you discover these little annoyances.

 

A couple of years ago I started jogging again. At least, that was the goal. I quickly discovered my body wasn’t ready for a jogging routine and much preferred a brisk walk. I had never felt that out of shape before.

 

Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.

 

Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.

 

I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap) tight muscles were most likely the cause of my discomfort.

 

If you gently stretch the leg muscles, you relieve the tension on the knee cap allowing for proper tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness so it’s something you have to do often.

 

I had to stretch several times a day. I even would stop and stretch in the middle of my jog to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.

 

While there are many reasons for knee pain, tight leg muscles are often the culprit especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due to aches and pains discovered after beginning their new routine.  Just keep in mind the solution maybe easier than you think.

 

 

It’s important to keep a balanced routine

It’s important to keep a balanced routine

 

From our youth we are trained to do things we are good at and then work on developing those strengths to their maximum potential. When we reach adulthood, we attempt to find a job centered around our strengths, whether it’s becoming a golf pro or a good accountant. With that said, it only makes sense why the same practice is often used in the gym.

 

I can’t help but think of “Joe Musclehead”. You probably know Joe. He’s been going to the gym for a long time. He’s like a gym mascot actually. Everyone seems to know this guy. He likes to grunt a little extra when he works out to impress all the girls with his manly upper body strength. He seems to really love to bench press. As a matter of fact, if you really think about it, you may realize you’ve never seen him on a leg machine.

 

The reason I bring up Joe, whose character I made a little extreme, is to point out our natural desire to work in our strengths – even in the gym. We all have the tendency to do what we like, or what we are good at, to avoid what we hate. How do I know? Have you seen my legs? They are like a mile long so, needless to say, squats are not my favorite exercise either.

 

Ironically, when it comes to fitness, we need to give our weak areas extra attention – not avoid them. People who hate running because they are out of breath after ten steps need cardio more than anything. Ladies often avoid working upper body because of their lack of upper body strength while men tend to work their upper body too much neglecting their legs.

 

Sometimes we avoid certain exercises because it reminds us how weak, clumsy or out-of-shape we are. The desire to stay in our comfort zone can drive us away from the things we need the most. Other people accidentally neglect areas of weakness simply because they are so focused on their strengths – like the guy who loves his new “guns” (AKA biceps).

 

The only way to make sure you are balanced is to map out a routine that forces you to work areas you don’t like. For example, I hate working legs so I always make them the very first thing I do every week to make sure I get them done.

 

This same planning and discipline used in an exercise routine can be used in many other areas as well. Whether you’re a golfer who needs to practice your putting instead of your drive or you’re a musician who needs to tackle that new difficult piece instead of playing the same old songs – a few simple guidelines can help keep you on track and headed toward your goal.

 

 

 

 

Can you cheat on your diet and lose weight?

Can you cheat on your diet and lose weight?

 

During a recent business trip, I decided to pick up a couple of magazines in the hotel gift shop. We had just finished teaching a seminar on diet where we addressed some hot topics like cheating. Ironically, one magazine caught my eye with its catchy bold heading proclaiming “cheat on a diet and still get results”. That’s when I realized maybe it’s time to define the word “cheat”.

 

Of course everyone would like to believe you can get results and still have ice cream too. Every diet program on the market relies on this belief system to help pull consumers in by using ads to make people believe their program allows you to still indulge while losing weight. Although this may be somewhat true the overall message is misleading.

 

First, let’s address the word “cheat”. I believe we think of the word as if it means “treat” but Webster would give you synonyms like deceive, trick and con. Unfortunately, the only one you are deceiving is yourself. It’s not like you are cheating on your diet and your body doesn’t pick up on the extra calories.

 

When I think of cheating on a diet, I think of going to my favorite restaurant or getting some ice cream. Since I don’t visit my favorite restaurant or ice cream parlor very often, they are always a big treat to me. However, many people “cheat’ weekly and sometimes daily. This is not cheating – this is just a bad habit.

 

Secondly, cheating on a diet means different things to different people. Some dieters can have a 300 calorie small cup or ice cream once a week and call it cheating. Other people may diet during the week and go wild over the weekend, eating countless calories, and call that cheating. Both are cheating, but one is cheating responsibly and another is not.

 

Let’s compare dieting to saving money. Can you save money and splurge every once and a while? Sure, but there must be limits on what “splurging” means. Splurging for some is buying a Lou Vuitton handbag while splurging for others means going to the movies. What you splurge on should be based on what you can “afford”. Either way, the less you splurge the more you save. The same principles apply to weight loss.

 

The more you cheat, the more you slow down your progress. If you must have your chocolate, then work it into your caloric allowance. Basically you need to “budget” it in your diet. If you are really watching your calories during the week, you need to keep track of how many calories you are taking in over the weekend too – that includes cheating.

 

Lastly, there must be different rules for different people. If you have more than one child you know you can’t expect each one to react the same. My two sisters and I are all very different. My mom could tell one sister not to touch the stove and she’d never touch it again. On the other hand, if she told my other sister not to touch the stove we might as well get the First Aid kit.

 

It’s not fair to expect everyone to be able to play by the same rules. We are all different and have different personalities and weaknesses. My husband, for instance, loves Tostitos Restaurant Style with a Hint of Lime Tortilla Chips. Steve knows he can’t act responsibly when it comes to these chips. If he eats one, he will eat the whole bag so we can’t buy them when we are dieting. Just because others can lose weight and still have Tostitos chips doesn’t mean he can. You must know your limits.