Happy National Runners Day!
Now hit the deck and celebrate!
Quick nutrition crash course
Who says eating clean can’t taste good. Take a quick look at all these yummie treats that are…
I decided to move my blog to wordpress. I want to make the blog a bit more lively and interactive and wordpress offers a better platform for it (and the new blog url has “anus” in it, you know it’s quality stuff!. It’s easier to follow, comment, troll; now you won’t have to get tumblr if you want to tell me that the blog sucks. (You’re welcome). Hope to see you all on the other side!
Picked up this workout last night, tested it today. Even though it’s level one, I definitely felt it. Coming off Body Rev, some of it seemed rather easy. Some moves I’m not sure I’m doing right, or just not clear on where exactly I should be feeling it. Maybe the next time around I’ll nail those too. There are four circuits, the last one being the hardest for me. That one is the most ab intensive, really hammering upper and lower abs. It goes from tornados (you lift your legs up and move them around in a circle without them touching the ground) to unsteady table to plank holds with a twist. It’s painful, I was struggling a little towards the end, especially with my breathing. I definitely prefer this to her 6 week 6 pack DVD. This is a little lower impact, less cardio, more focus on the core and abs. Worked out perfectly since I’m still recovering from overtraining, so smaller stress on my legs was definitely a good thing. I will tackle lever 2 and 3 sometime next week. My abs are cringing already.
I’ve heard rumors of her return before, glad that they were indeed true. I’m really happy that she’s coming back and also that the show is finally tackling yet another epidemic. I am very curious to see how it will work out, how receptive the audience will be to this new spin and how delicate the BL will be with the kids. From what she explained, they will be very careful with how they address them, the challenges, no weigh ins for them and the goals will be different. I’m very much looking forward to this new season. My hope is that it will resonate well enough with the viewers that they will eventually have a season that’s teens only. I know many have been inspired by the show, this could be a good way for the younger, obese generation to have people their age they can relate to and set an example. Good move, NBC. Maybe you finally got something right?
I know it’s not easy to find good things when you’re on the go, or at work and all you need is a little bite to keep going. It’s so easy to reach for the candy, that bag of chips or a greasy quick fix. There are a variety of healthier alternatives that will fuel your body much better. Some of my favorites:
Vacations are supposed to be fun, right? Relax, enjoy the time off and let go. Some take this last part a little too much to heart. It’s OK to indulge, you want to have a good time and not worry about numbers or nutrition for a week or so. “Oh I’ll just start a diet when i get back.” Sounds familiar? And how long those supposed diets last? A day, maybe two. A week? That’s pushing it.
I’d be lying if I said I’m a goodie goodie on vacation, that I am meticulously counting and monitoring everything that goes into my body, tracing my calories and go to the gym religiously, but I do try to be aware of my nutrition. While I like to move, I do enjoy some rest. I want you to have fun, it’s totally fine to try the local flavors or dig in to mom’s delicious home cooked holiday meals, but be smart about it. Have smaller portions, try to eat the heavier, fatty foods during the day, giving your body enough time to digest most of it. Try to find some kind of an exercise , if you have it in you hit the gym or pop in a DVD. I’m only asking for 30 minutes of your time. If there’s a pool, do a couple of laps, go for a hike or just simply walk as much as you can. Try and stay active. Think about being the one who doesn’t have to unbutton their pants after dinner. Don’t overthink and obsess over every meal, but be good to your body. Trust me, it will thank you for it and you will just feel that much better.
One of the biggest mistakes people make is that they fall into a routine and stick to the same workouts. While effective in the beginning, eventually the body gets used to them and no longer finds them challenging. You want to constantly shock your body, get your heart rate going and burn fat. Even if you only have 30 minutes (that’s the least amount of time you should spend at it. Anything less is not really worth your time, you’ll barely get your metabolism going), you want to make the most of it.
Don’t get too hung up on numbers. While you want to maximize your calorie burn, it is also about the power of your workout. Inevitably you will burn more doing cardio than you will in a more strength/circuit style class or workout but you will also build more muscle in the latter which is crucial to your weight loss, since muscle burns twice as much fat.
You want to have at least two cardio and 3 to 4 strength/circuit workouts per week. I know it’s not always easy to make it part of your everyday life, but if you want it bad enough, you’ll make time. I’m not trying to sound like an asshole, it is the truth. Cardio will help you get the fat off but will not help you tighten up and get all those definitions we all all love. With cardio, try to work at 75-80% of your max heart rate. You can get that number by subtracting your age from 220 to get your maximum heart rate, then just do the math from there. Most cardio machines have sensor. While they are not completely accurate (they tend to show a lower value), they will give you a rough estimate.
You also want to up the ante. If you lifed 15lbs, the next time, or next rep if you’re doing circuits, go for 20. Also once you get heavier weights, decrease the number of reps so you don’t destroy your muscle. Say if you did 15 chest flies with a bridge on a body ball using 15 lbs weights, when you go to 25 lbs, only do 10 or 12. You want it to feel like work, you want to come out of that gym sweating with our legs turning to jello. Don’t overdo it though. If it really hurts, stop. No point in getting injured.
Don’t forget to fuel your body. Make sure you eat something no sooner than an hour but no later than 30-45 minutes before and no sooner than 30 minutes after a workout. For your pre-workout meal try to make sure you get both carbs and protein; for post workout try to make it mostly animal protein to help your body patch up the damage (normal muscle tear) caused by the workout. If I’m on the go, I usually have a protein bar with me for that very purpose. Stay clear from high calorie, high sugar ones. My personal favorites are Think thin and Power crunch. They both have 5 to 0g of sugar. Think Think tends to be a little higher in calories, but they do have reasonable numbers. Now that you know all that, what are you waiting for? Hit the deck!