Tag Archives: work out

Oct 15 2013
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…The Perfect Snack…

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

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

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

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

Hummus with Pita and Peas

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

 

Strawberries with Chocolate Sauce

1 cup strawberries drizzled with 2 tablespoons chocolate syrup

 

Apple and Peanut Butter

1 medium apple, sliced, with 1 tablespoon peanut butter

 

Pumpernickel with Swiss Cheese

3 slices mini pumpernickel with 1 slice Swiss cheese

 

Oatmeal and Berries

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

 

Spiced Maple Yogurt

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

 

Green Tea with Cookie

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

 

Granola Bar

1 trail-mix granola bar

 

Chocolate Pudding

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

 

Cafe Mocha

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

 

Tomato Juice and Cheese

8-ounce V8 juice with 1 piece of string cheese

 

Chips and Dip

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

 

Crackers with Honey Soy-Nut Butter

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

 

Oranges with Walnuts

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

 

Apple and Cheese

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

 

Pudding with Cherries

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

 

Coffee and Cookies

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

 

Red Grapes and Almonds

1 cup of red grapes and approximately 11 almonds

 

Cereal and Yogurt

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

 

Cheese and Crackers

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

 

 

For that late night snack…

Lemon Sorbet with Raspberries

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

 

Spiked Pomegranate Lemonade

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

 

Root Beer Float

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

 

Beer and Nuts

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

 

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

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






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May 28 2013
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…Start Your Running Regimen…

hhhhhhh

Running is the perfect way to start getting active! In today’s post I will go over several tips to help your running experience more enjoyable as well as suggest a running routine to help those who are just now getting back into exercising.  And don’t worry, I will also suggest something for those who have been jogging/running for a while and need something to spice up you workout. (Click on the image above for running safety tips.)

There are other important factors that you have to take into account before you start this running routine.

1. Shoes

You will need to find or buy a decent pair of shoes to run in.  One of my biggest pet peeves is to see someone running down the street in shoes that they should not be running in! You can go to any shoe store and the sales associate can help you find a perfect shoe that fits you perfectly for running.  The Shape Up type of shoes are not ideal (because of the shape of the sole of the shoe).  You will want to have a running/jogging shoe.  Trust me there are TONS to choose from.  And with the holiday season right around the corner you can score some decent shows for a pleasantly low price.  If not, look in your closet and try to find a shoe that have laces (so you can tie them up snug) and that do not have high awkward shaped soles.

2. Location

There are a lot of parks with paved or gravel routes designated for joggers and runners.  Some schools will even allow you to use their tracks when their students are out of athletic practice.  You can also map your own route through your neighborhood or for those who want to invest in a gym membership most gyms have nice treadmill equipment or inside tracks to run on.  Wherever the location make sure you feel comfortable there and that you are able to use it during the best times that work for you.  I know my workouts vary from week to week so I try to make sure that my running route is available morning and night to ensure a safe and comfortable workout for me.

3. Running Partner

Having a running buddy is a great idea! They can be your motivation and also someone to help past the time while you are working out.  Now, I will be honest and say that if you can carry on a full conversation while you are working out maybe you are not pushing yourself hard enough.  I’m not saying you have to be running at 100% speed the whole time, but the focus is the workout…not gossiping or discussing the latest episode of your favorite TV show.

4. Music

For those of you who do not have work out buddies music is a great motivational tool.  I know that I have a personalized workout playlist on my iPod that I listen to during my workouts.  It also helps me to keep track of how long I have been running or working out. Here are some great suggestions to add to your workout playlist:

www.infinitelifefitness.com/2013/01/29/songs-to-add-to-your-work-out-playlist/

www.infinitelifefitness.com/2013/02/08/more-work-out-songs-volume-ii/

http://www.infinitelifefitness.com/2013/02/24/work-out-songs-volume-iii/

http://www.infinitelifefitness.com/2013/03/08/work-out-songs-volume-iiii/

If you do work out in a gym, some facilities have docks you can hook up to so you can listen to a variety of music or even watch TV (or a DVD) while you are using their machines.  This is also a great option because it helps you to not focus on how long you are working out.

 5. Ready…Set…RUN!

For those who are looking for where to start when it comes to getting physically active the best way to start is slow.  Try not to jump into any exercise routine.  You have to start out slow and gradually build up to the desired routines that you would like to do.

First you want to find discipline, commitment, and belief that you can accomplish your fitness goals. The rewards of running are not instant, but they become
evident overtime.  You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program.  Schedule  consistent runs by shooting for running at least 2 days in a row. Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few.  You should start out by pushing yourself to run for at least 20 minutes per workout session. If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. If a running break is needed while on a run make it brisk!  Maintain this pattern for 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program.  Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs ( I usually suggest adding times in increments of 10 minutes).

For those veteran runners out there I suggest incorporating sprint intervals into your run. Lets say that you have a 40 min run planned for this evening.  Start your run (after stretching of course!!) and do your usually run for 15-20 minutes.  It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up).  After the 15 second sprint , go back to your regular jog for 30 seconds.  You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog.

Now that I have suggested a workout for you to do…go Make a run for it!

underconst

 






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May 16 2013
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…Weekend Meal Time…

Weekend Meal Options

As promised here are some new recipes that you can try!

What I personally like to do is to cook a few different things over the weekend or over the duration of the week.  Then I will have several different left over meals to choose from when it is time to eat.  I like this method because it allows me to cook and try out new things as well as cook food for the week.  I know that sometimes my schedule gets kinda hectic, so it is nice to have the meals already made and waiting on me in the fridge so I can go home and grab it and go.  This method allowed me to better plan my menus and to plan a variety of food options for me.  I gave up fast food several years ago!  Yes…its true…I have not eaten any kinda if fast food in over two years and i did made the goal at first to force myself to make better meal options and to help me budget and save more money.  I calculated it and I saved over $600 a year by cutting out fast food and setting up my menus and grocery budget.

Here are some great Lunch and Dinner recipes.  I included photos that I took when I cooked these items to help you get an idea of what it looks like.  You can alter and add/take away ingredients that you do not like.  But I will have to say, these meals are very delicious!

Black Bean Soup
Prep time: 5 minutes
Cook time: 15 minutes

1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese

1. In a large saucepan, combine onion, oil,
garlic, oregano, cumin, and salt to taste. Cook,
stirring, over medium heat until softened, about
3 minutes. Stir in beans and broth. Reduce heat
to medium-low.
2. Cook, stirring occasionally, for 10 minutes.
Mash some beans against side of pan. Serve
sprinkled with feta and cilantro (optional).

Per serving: 205 calories, 7 g fat (2 g saturated),
447 mg
sodium, 27 g carbs, 9 g fiber, 12 g protein

Cheese & Kale Quesadillas

Prep time: 5 minutes
Cook time: 5 minutes

1/2 c fine-sliced kale leaves
1 Tbsp water
2 9-inch whole-wheat tortillas
3 Tbsp crumbled feta cheese
**I also added green peppers

1. Place kale and water in a microwavable dish.
Cover with microwave-safe plastic wrap and
cook in microwave on high until wilted, about 90
seconds. Remove plastic carefully. Drain kale and
pat dry with paper towel.
2. Heat a heavy 9-inch skillet over medium-high
heat. Place 1 tortilla in pan. Top tortilla evenly
with cheese, kale, and second tortilla. Cook,
flipping occasionally, until tortilla is toasted
and cheese melts, about 4 minutes. Cut into
4 wedges.

Per serving: 119 calories, 4 g fat (2 g saturated),
336 g mg
sodium, 22 g carbs, 2 g fiber, 5 g protein
***NOTE***  I combined the above to recipes for one meal! Here is the picture.


Tilapia Tacos
Prep time: 10 minutes
Cook time: 0 minutes

1 c coarse-crumbled leftover cooked tilapia
fillets (recipe 40)
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed

In a mixing bowl, combine tilapia, onion, kale,
tomatoes, feta, oil, lime juice, cumin, pepper
flakes, and salt to taste. Toss. Spoon onto
tortillas. Fold tortillas in half. Cut each half into
two pieces.
 Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg
sodium, 25 g carbs, 4 g fiber, 18 g protein

Stuffed Chicken Parmesan

prep time:20 min
start to finish:55 min
makes:6 servings
6 boneless skinless chicken breasts (about 5 oz each)
1 box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, well drained
2 oz 1/3-less-fat cream cheese (Neufchâtel), softened
1/4 cup shredded Parmesan cheese
1/2 teaspoon dried basil leaves
1 clove garlic, finely chopped
1/4 cup fat-free egg product
12 stone-ground wheat crackers, crushed (about 1/2 cup)
1 teaspoon dried basil leaves
1/2 teaspoon pepper
1 cup Muir Glen® organic Italian herb pasta sauce
1/4 cup shredded mozzarella cheese (1 oz)
1. Heat oven to 375°F. Spray 13×9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling-pin until about 1/4 inch thick. (I did not have a rolling pin, so I found something else to use)
2. In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.
3. In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
4. Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating.
1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol100mg; Sodium 450mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 3g); Protein 38g
Hope you enjoy trying out these recipes.  Keep looking for more and have a great weekend.





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May 15 2013
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…Get Slim Quick?…

Look at the image above…(also click on the image for an amazing article talking about diet pills)

What is one thing that all of these product have in common?

They are all over the counter diet supplement pills, and they all promise to get weight loss results and FAST!  So the real question is are these type of “Get thin quick” guides worth your money?

Well, to be brutally honest…I have to say NO!

There are dozens upon dozens of case studies that are disproving the accuracy of these kind of products.  Yes, they are regulated by the FDA, but what is on the label (and sometimes things are left off of the label as well) may be harmful to you if you are currently taking other medications.  The dangerous thing about these supplements is the side effects that can go along with taking these pills.  Like I said before, there could be a reaction with the pills and something else that you take.  Not to mention all the un-wanted gross side effects that your body could do as a reaction to taking these pills.  So the best advice? Save your money! Use the money you spend on these pills on some healthy food that will actually be beneficial to your health!

Prescription diet pills are a different story! Those should be prescribed and regulated by your physician. Also, prescribed pills are not for Ms. Julie who wants to lose a quick 10 pounds so she can fit into her bikini.  These type of pills are intended for people who are clinically classified as obese.  You will have to have a consultation with your doctor to even consider getting them.  And there are also other side effects that go along with taking these pills as well.

But a good pill to take with any regular routine is a multi vitamin.  I personally take a “one a day” type of vitamin.  You can go to your local grocery store or drug store and find dozens to try from.  If you take a full capsule (similar to the consistency of a Tylenol or aspirin pill) it is suggested you break the pill in half and then consume both pieces! Sometimes the pill can pass through your system quickly and the whole pill won’t be absorbed (so you will pass portions of your vitamin when you use the bathroom). This is just a tip to help with absorption of the pill (because some of the multivitamins are pretty big in size). If you take a liquid gel type of pill then this tip is not needed.

Along with these fancy pills you should also be careful of the “work out without breaking a sweat” programs.  Such as…

Items like these promise results with out you having to work out.  Although they may do something minor to your body, the only way to get AMAZING results that will stay is to do it the old-fashioned way…get in the gym, work out, and eat right!

With products (like the one shown above) they also promise tone and better looking arms. Now that may be true, but do you want to walk around with tone arms and then have to find a dozen other “As seen on tv” machines to tone your other body parts?

With a regular cardio routine, you can add manageable weight routine into your workout schedule to tone and define your WHOLE body…not just certain areas.  And, getting a full routine is a lot more beneficial than just targeting one area of your body.

Now, the review I gave on the above products are just my opinion based on things I learned in school, by researching, and by reading case studies.  You are free to buy and try any items or products that you would like.  I am just here to give my educated opinion on things that a lot of people ask questions about when they are looking into finding things to do for exercise.

 






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May 13 2013
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…Motivational Monday: Reducing Stomach Fat…

The main question that is asked/heard is ” How do I get rid of my stomach fat”…or ‘How do I get rid of my love handles?”…there is one reply to anyone asking “How do I get rid of…”…

You can NOT target just one area of your body! You have to work out your whole body to get optimal results!

In order to reduce the fat in those trouble areas you must start to eat healthier (cutting out the foods high in fat and low in nutritional value) and increasing your activity during the day.

And most importantly, it take time!!!! You will not see immediate results after working out one day…or one week! It take weeks for your body to burn away the stored fat that you have accumulated.  Bell fat/fat in the hip region is the first place fat goes when you gain weight, and the last fat to be burned when you are trying to lose weight.  It is very important to have a high energy workout (or long interval cardio session) to help you to burn the access body fat.

Here are some of the best cardio routines and how many calories on average you will burn with each different cardio routine:

“1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes.

2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes.

4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.

5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes.

7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the HIIT training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.

3. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.”

There are tons of other exercises that you can do other than those listed above.  These are just a few ideas/suggestions of some good cardio rich routines that you can start to do to help start to burn that unwanted stored fat.

Another suggestions would be to participate in some type of exercise class that may be offered in your area.  I know that the YMCA/YWCA may offer some classes at low/discounted prices.  You may also find some classes at your local schools or gyms, or local fitness centers.  I know that in my area there are a group of moms who meet three times a week and make their own exercise class at no cost! It would be good to try to create this type of group or maybe to find one.  Theses classes should not be the main source of your cardio routine, but it is a good start to help you get active.  Once you set a schedule of what days you do your routines, you can schedule other days to add a different or more intense cardio workouts.

Like I said, losing that unwanted stored fat is not easy! It takes time, persistence, dedication, and discipline.

Happy Monday…now lets go get started!!

 

 






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Sep 21 2011
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…Getting Started…

Yes i know what you are thinking…

“My life is way too crazy and I don’t have time to workout”

or

“My days are so busy, I am too tired to workout”

You want to know what I think about those excuses….NOTHING!

You can not help anyone who does not want to be helped.  If you want to workout YOU have to be the one that wants to make a change.  YOU are the one who has to stop making the excuses and get up and do something about it.

You know what my philosophy about excuses are?

“Excuses are monuments of nothingness. They build bridges to nowhere. Those who
use these tools of incompetence are masters of nothingness. Therefore there are
no excuses.”

All it takes to get started is 30 minutes of exercise at least 3 days a week.  That is only an hour and a half out of your day each week to get up and move around! You can walk, jog, go swimming, you can do anything that does not involve you sitting at home.  Some fancy gyms even have T.V.s’ and DVD players ON their machines.  So you can watch your daytime show and get your workout at the same time!

Also, look into options at your job.  My current job allows us paid time to work out.  We get 30 minute workouts 3 days a week on company time! So in a way i am getting paid to workout on the days that I go to the gym during work hours.

There are so many incentives to workout these days.  Not to mention the added health benefits you will gain from incorporating a weekly work out routine into your “busy” schedules.  When you get comfortable with the 3 days of 30 minute routines, then you can gradually add more to your workout routines.  But always speak with your doctor first to make sure you are not at too high of a risk to work out on your own or at home.  If you are a high risk patient they may recommend you attend special facilities or fitness centers (just in case something happens there is trained medical staff there to assist you until you are taken to the hospital).

You have to start out small, and then gradually build up your routines (especially if you are not accustomed to working out on your own!) You have to be patient and stick with your routine.  You have to understand that results will not appear over night! It takes time and hard work! I promise it will pay off!

You can also get your friends involved and start a workout group or buddy system.  This is good because not only will you have someone there with you during the workout, but you will also have someone there to encourage you.  You and your work out buddy can help track each other progress and try new routines together.  If you have someone you know is depending on you to be by their side, maybe it will help you stay committed to your weekly work out routines.

So the question for today is….Are you ready to make a change?

If so, then why not start today!






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