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“The key is not to prioritize what's on your schedule, but to schedule your priorities.”
-Stephen R. Covey

Friday, March 5, 2010

Workouts To Go!

If you are one that never works out without your I-Pod or Zune than you will love these! Check out this website to find workouts you can download and take with you to the gym. They come with great pictures and explanations on how to do each exercise. If you don't have an I-Pod you can still download the workouts to your computer and do them at home.

Once again another way to keep your workouts fresh!


Workout Burnout?

Many of you said your New Year's Resolutions included something health related. For those of you trying to incorporate exercise into your routine are you still on track? Depending on whether or not you have seen results you may be finding yourself on the road to burnout. But you can beat the burnout and boredom. Here are a few classic signs to look for and ways to overcome each obstacle...


Classic sign: You're determined to slip into a size 6 by the first day of Spring, so you never miss a workout.

Burnout buster: Take a less-is-more approach. Burnout happens when you expect too much too soon. Balance your excitement with the big picture. Even with the smartest, most effective workout program, you still can't force your body to become stronger or slimmer any faster than it physiologically can.


Classic sign: Your excitement fades when you don't see results right away. You stop looking forward to gym time and start skipping workouts.

Burnout buster: Set mini goals. One major reason for dropping out is the failure to meet goals and expectations, especially within the first six months of starting an exercise program. Short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than longterm outcome goals (say, total number of pounds lost).


Classic sign: Boredom and apathy override your commitment and motivation. You'll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.

Burnout buster: Make a change. Use a different piece of cardio equipment or workout in a different part of the gym. Even buying a new workout shirt, water bottle or music for your I-pod can do the trick. Keep things fresh and don't allow yourself to get bored.


Classic sign: Exercise slides from your list of top priorities. You want to throw in the towel. You start telling yourself every week that after the weekend is over you will get back on track.

Burnout buster: Make a schedule and stick to it for at least five weeks. A study in Health Psychology reports that it takes new exercisers that long to make their sessions a habit. Or make a date — with a trainer, your guy, or your best friend. Peer pressure can be a great motivator. You're more likely to stay on track when someone is holding you accountable.

Source: Women's Health Magazine

If you are finding yourself in a stage of burnout, don't get discouraged. Reassess the situation and start fresh today!!!

Thursday, March 4, 2010

Exercising While Pregnant-

I know this information is geared towards a very specific group but I want to have it as a resource for anyone interested.

I am a big proponent of exercising during pregnancy. Research has shown that it is good for both mom and baby. I have also experienced for myself the benefits of exercising during my own pregnancy.

I do want to say that throughout pregnancy you will need to listen to your body. Your body will go through constant change so you may find that what felt okay one day may not feel so good the next. And if you are one that experiences the dreadful morning sickness through the first trimester you may want to lay low and get the rest you need at this time. Once you start feeling better you can get on track.

A few things you may or may not have known...

These are all considering your pregnancy is healthy and your doc has given you the ok to exericse.

1.If you didn't exercise before you got pregnant it is ok to exercise during your pregnancy- Many people use pregnancy as an excuse to take a break from exericse and healthy eating even though this is a time when those 2 things should be a priority. If you are starting from scratch start small. Even a brisk walk will do wonders for you body and mood. Although it is a great time to incorporate exercise into your routine it isn't the best time to become an exercise finatic.

2. Use Rate of Perceived Exertion (RPE) to determine the intensity of your exercise- Heart rate of 130-140 bpm used to be the standard for exercise intensity during pregnancy, but the recommendation now is to use RPE. Try to exercise moderately so you don't get tired quickly. If you are able to talk normally while exercising, your heart rate is at an acceptable level. Most likely you will be able to keep up the exercise intensity you did before you were pregnant as long as you don't get breathless (from pamphlet produced by the ACOG).

3.Pregnancy can make you more prone to fitness injuries- Your body produces more relaxin making your joints more flexible. With your joints more relaxed it does make you more prone to injury so be careful no to push past your regular range of motion while doing your exercises.

4.Not every exercise is safe to do during pregnancy- At about month 4 you may find that your balance is a little off. You will want to avoid exercises that put you at risk of losing your balance and falling.

5.Exercise won't take nutrients away from the baby- If you do exercise too much or too intensely most likely the baby will still get the nutrients it needs. Which means you, the mom, will be the one to suffer. The important thing is to keep exercise moderate and eat small regular meals to keep blood sugar levels at bay.

6.It is safe to do abdominal exercises during pregnancy- Not only is it safe it is beneficial to keep your abdominal muscles strong. You should also strengthen the pelvic floor muscles. Keeping all these muscles strong will help you during pregnancy, labor and in recovery. It is recommended that you avoid exercises that require you to lie flat on your back, but there are plenty of ways to work your mid section without being in this position.

The workout below is a great weight lifting program to follow during pregnancy. The lady explains things very well so even if you aren't familiar with lifting weights you will be able to follow the routine. She does refer to the heart rate monitor. You won't have to worry about this. Instead use RPE. And no this is not me in the video...I am not one to flaunt my big pregnant belly:).

Tuesday, March 2, 2010

Monday, March 1, 2010

19 Push-up Variations

I like this little video clip of push-up variations. With 19 different options you can find a way to challenge your current fitness level. Plus it shows there are so many differnt ways to work your body without any equipment.

If push-ups aren't currently a part of your fitness regimen it is time to change that! Push-ups will increase your upperbody strength better than any other exercise in my opinion.

19 Push Ups Variations Without Any Equipment - Watch more Funny Videos

Sunday, February 28, 2010

Being an informed Consumer-

Have you seen the commercials lately trying to give HIGH FRUCTOSE CORN SYRUP a little boost?

It is true that HFCS has gotten a bad wrap over the last few years. In 2004 an article written in the American Journal of Clinical Nutritioin proposed the idea that HFCS was one of the leading causes of the rise in obesity. The article pointed out that from 1970 to 1990 Americans’ intake of HFCS increased by more than 1,000 percent. The researchers also noted that, during that same time, the proportion of Americans who were overweight or obese increased from about half to two-thirds.

But more recently these same authors have said singling out HFCS turned out to be unjustified, “Dozens of human studies on HFCS and energy intake and weight change show that our hypothesis was wrong.” The American Medical Association came to a similar conclusion last June, when it announced: “High-fructose corn syrup does not appear to contribute more to obesity than other caloric sweeteners.”

So why are so many Americans overweight?

For one, we’re eating more, period: the latest U.S. Department of Agriculture estimates show that, since 1970, our daily calorie intake has grown by a whopping 24 percent. Sweetened beverages have added a huge quantity of calories to our diets. “More than 450 of a person’s daily calories come from beverages, 40 percent from soft drinks or fruit juices,” says Popkin (an author from the American Journal of Clinical Nutrition). Studies show that when we consume calories in liquid form our bodies don’t acknowledge them the way they do those from solid food and we don’t cut our food intake later. So should we blame HFCS, since it sweetens most sodas and sweet drinks? That’s guilt by association, not a direct cause, says Popkin. “Sugary beverages are the culprit, and whatever form the sugar is in does not matter.”

What it comes down to is moderation of all things. Although HFCS isn't as bad as once thought we do have to remember that a lot of the foods that contain it aren't very nutritional so it should still be consumed in moderation. Plus who knows when the next set of research will come out saying that yes indeed it is bad for our bodies. MODERATION IS KEY!!!

I hope you will just take the time to become informed about the foods you put into your body. In the fitness and nutritional world you will always come upon conflicting information or information that changes with time. And it is easy to be tricked by those wanting you to try out their products. The more you know the better off you are.

You can read more information in this article here from the Mayo Clinic-

You can read about many of the misconception about HFCS, but as you read this remember it is being written by people who produce HFCS. Yes research has shown that maybe HFCS isn't as bad as once thought but it is still added sugar and it still adds calories to your daily diet. Lets not give it too much credit.

If you want more info from the American Medical Association you can read the article here-
Hot Topics paper on High Fructose Corn Syrup, December 2008

Salad Topper or Chip Dip-

I am sorry for the lack of posts this last week. I hope to do a better job this week.

This recipe is something that I often crave. I don't have a name for it. But it is delicious. I usually use it to top off a taco or chicken salad, but it is also yummy as a dip for chips or crackers. You could aslo just serve it alone as a side dish. It is a perfect way to add veggies to your diet. Plus the black beans are a great protein option.

1 can black beans, drained and rinsed

1 can corn (I actually prefer to use frozen corn)

3 Roma tomatoes, seeded and diced

2 avacados, peeled and diced

1 bunch green onions, trimmed and chopped (sometimes I use red onions in place of the green ones)

2 cloves garlic, peeled and minced or pressed

Cilantro (as much as you like)

Lime Juice to taste

1 tsp ground cumin

1/2 tsp ground pepper

1/2 tsp salt

1/4 tsp ground coriander

1/8 cup red wine vinegar

2 TBSP extra virgin olive oil

Just mix it all up and enjoy!