Getting the Most Out of Your Workout

It's hard to not notice certain habits at the gym. If any of the following situations sound familiar, no need to be ashamed!  The faster you recognize it, the faster you can truly kick your butt in the gym!

The Grunter 
You've all seen them (or been them), the boys (generally) who pick up incredibly heavy weights and make loud noises as they throw the dumbbell up for a bicep curl. First and foremost, noise does not equal a better workout. Unless you are an Olympic lifter, you should not be screaming at the top of your lungs. However, it is important that you breathe while you lift or perform an exercise. A good word of thumb for most people is to breathe in when you are at the "eccentric contraction" and breathing out when you are on the "concentric contraction". For example: Bicep burl - breathe in as your arms are extending (getting straight), breathe out when you are curling the barbells up.

The Knee or Back Bender
Close behind The Grunter (or they are one in the same) is The Knee or Back Bender. This is the person whose knees are way over their toes on squats, up on their toes for a shoulder press, and their back practically looks like a C when they do a push press. None of these forms are correct, never have and never will be. This is a sure fire way to blow out your back or knees. Exercise is great, it's methodical and meticulous. Rules to live by:
- 90 degree angles. Whether it's squats or chest press, your knees or elbows should always be at 90 degrees. Show me a person who can do a squat where your knees are at a 90 degree angle and over your toes at the same time and I'll retract my statement.
- Maintain center of gravity. Our bodies are great, they know how to stand on two feet and remain upright! If you are ever putting weights above your waist (presses, bicep curls, upright rows, triceps extensions) your feet should always be shoulder width apart, center of gravity over the middle of your body and never ever ever should you be using your back (in a throwing motion) to get those weights up.

The Ab Cruncher
"Abs are made in the kitchen". I can't claim this phrase, but it's the best one out there. How many of you ladies want to get rid of that abdominal fat? Everyone right? How many of you do at least 100 crunches each week? Let me let you in on a little secret. (This won't work). Diet is the #1 best way to find those abs! I promise you have abs, and it's not a question of getting those muscles to pop! It's scraping away those fat layers! Better ways to go:
- cut out the crap. All of it, sugar, white breads/pastas, and processed crap and YES diet soda too.
- add in the veggies. Lots of them, greener the better!
- add in lean proteins and
- add in pretty colored starches (sweet potatoes) in small 1/4 cup amounts
Still having trouble?
- cut the fruit out - - we all react and metabolize fruit differently, some can eat tons of it. Unfortunately some of us like me can't eat too much.
- No carbs 3 hours before bed time

The Cardio Machine
No, not the literal machine. The person plugging away for hours on end each week. You want to lean out? You gotta pick up those weights! (see earlier posts for helpful tips to start off!)

The Wanderer
You know those people, they walk in to the gym, pick up a weight, do a set, walk around, fiddle with their ipod, try another machine? Just because you are physically at the gym, does not mean you are getting anything out of it. If you are truly confused with the equipment and don't which machines work which muscles or are afraid to try for fear of poor form - investing in an hour intro session to your gym is the best money you could spend. Ask at the front desk if a staff member could help you out, or see if you could pay for 1 training session to get to know the gym. Most places will offer a discounted rate for these types of "intros".
If you know what you are doing but still laze around, writing a plan before you walk into the gym keeps you accountable and keeps a record of your workout and progression.

All right! Now we are ready to really work out! Good luck!

Picking Yourself Back Up Again

If your exercise habits are anything like mine, you find yourself in an awesome spot for about 3-4 weeks, then you start getting tired, frustrated, and just plain old annoyed that you can't have that bowl of ice cream. And chances are, you cave, decide you need a day off from the gym (which turns into three or four days off) and you buy yourself that pint of ice cream and devour it. Ok, so that's my horrible habit - but isn't denial the first stage of making a change?

What to do when you find yourself in this horrible rut? You have to grab yourself by your boot straps, put on that workout outfit, and step out the door and get to that gym. Your gut reaction might be to kick your butt all the way up and down the gym - believe me, I've done that. But let's be honest. Kicking your butt will just make you tired, sore and frustrated all over again.

Here's a great "getting back in the game" workout:

Treadmill
5 min warm up - 6.5 mph
*set incline to 15*
5:00 - 5:30 - 2.0 mph
5:30 - 6:00 - 6.0 mph
6:00 - 6:30 - 2.0 mph
6:30 - 7:00 - 6.1 mph
7:00 - 7:30 - 2.0 mph
7:30 - 8:00 - 6.2 mph
8:00 - 8:30 - 2.0 mph
8:30 - 9:00 - 6.3 mph
9:00 - 9:30 - 2.0 mph
9:30 - 10:00 - 6.4 mph
10:00 - 10:30 - 2.0 mph
10:30 - 11:00 - 6.5 mph
11:00 - 12:00 - 2.0 mph
12:00 - 14:00 - 1.2 mph *walking lunges*
14:00 - 15:00 - 3.0 mph
15:00 - 17:00 - 1.2 mph *walking lunges*
17:00 - 18:00 - 3.0 mph
18:00 - 20:00 - 1.2 mph *walking lunges*
Cool Down - lower the treadmill and walk it out

Grab a weight plate (I took a 25lb), pair of dumbbells (I took 20lbs), and a mat

Walking Lunges - 20 steps *hold the plate above your head*
Crunches - 25
Push Up / Row - 10 *grab the dumbbells, do push up on the dumbbell and then row one arm after each push up*
Standing Rows - 10
REPEAT 3x

Now? Stretch out, go home, eat an awesome meal of lean protein and lots of veggies, go to bed early and remember - tomorrow is a new day!

Perfect Summer Throw Together

Life is usually a little bit easier when I cook for the week. So today I created this throw together and it's totally yummy!

Ingredients You Will Need:

• 4 to 5 bell peppers (any color)  
• 3/4 cup Quinoa 
• 1 can of low sodium chickpeas 
• 3 chicken breasts 

Dressing: 

• 3 tablespoons balsamic vinaigrette
• 3 tablespoons mayo
• 2 teaspoons sugar 
• 1/2 teaspoon salt 
• 1/2 teaspoon pepper
• 1 chopped or grated clove garlic (optional)   

How To: 

• Cook everything! 
• Roast the peppers
• Grill/Bake the chicken (I put some olive oil, salt, pepper on them before grilling)  
• Stick that quinoa in a rice cooker or pot 
• Mix all together in a bowl w/ the chickpeas (drain the juices) 

Dressing: 

• Put all the ingredients together in a container you can seal (ideally a twist top Tupperware) 
• SHAKE! 
• The ingredients will emulsify 
• Add dressing to the ingredients in the bowl and mix!  

See? Super simple! 1 cup of this is the perfect combo of grains, protein, veggies! I'm considering adding some roasted broccoli to up the veggie count. You could easily adjust this recipe to add tons of different vegetables! 

Enjoy! 

Yummy Little Protein Packed Snack!

Make a big batch of this, package it up and tote it along for snacks at work, school, whatever you need!

3 cans of chunk light tuna in water
broccoli (i added it raw, but if you can't stand raw broccoli, than blanch or steam it) (this has no limit!)
3/4 of a pesto package

Mix it all together and EAT!

Could not be simpler and it's a great mix of veggies and protein all together

Enjoy!

Attacking Veggies!

Thanks to the hard work of Mrs. Obama and wonderful food advocates Americans can now follow an easy to read, easy to comprehend food plate!

Currently most Americans eat about 1/4 of the total fruit and vegetables that this plate shows.

Here's the deal, veggies are not as terrible as everyone perceives them to be! The problem lies in the preparation. Most people do not know what to do with fresh, frozen or even canned veggies other than microwave, steam, and maybe saute them.

Try this the next time you go out to buy produce:

Items Needed:
1 head of broccoli
1 head of cauliflower
Extra Virgin Olive Oil (Make sure it's first cold press or from Europe)
Sea Salt or Kosher Salt
Cracked Pepper
Garlic Cloves (optional)
Lemon or Lemon Juice (optional)

Oven @ 375
1. Rinse the broccoli and cauliflower. Chop the florets off the main stalk (so they look like little trees!) Chuck the  giant stalks.
2. Throw all the broccoli and cauliflower on a baking tray
3. Drizzle liberally with the olive oil. Using your hands mix the broccoli/cauliflower around with the olive oil to coat everything.
4. Sprinkle a bit of salt (only a little! keep the sodium low!)
5. Add the pepper and any other toppings you see fit. I love lemon and garlic chunks (or powder)
6. Pop it in the oven for roughly 20 - 25 minutes.

Yummy!

Try adding your own fun flavors! Feel free to share!

The Hazards of Late Night Snacks

Oh, the life of a college or graduate student. Late to bed, early to rise makes a student grumpy, hungry and tired.

Unfortunately, the normal go-to cure to a late night of studying (or errr, dare I say it, drinking) is snacking. While this MAY create a short term positive benefit, in the long run late night snacking screws up your metabolism and more often than not is the cause of weight gain.

Best ways to prevent late night snacking:
1) Eat more lean protein with each meal during the day. Protein keeps you nice and full without dragging you down.
2) Still hungry? Munch on veggies and fruits! Especially those green leafy ones! (No, potatoes don't count)
3) Craving sweets? Grab some unsweetened cocoa powder, heat up some water, add some no calorie sweetener (Truvia), and even a dash of unsweetened almond milk (or even a small bit of milk). Too hot outside? Add some ice cubes!
4) Still bug eyed? As a constant worrier and restless sleeper, I have recently found Yogi Bedtime to be awesome at helping me sleep.  

If you have to eat something:
- fruits/veggies
- handful of almonds or other nuts (NO SALT!)
- small protein shake
- apples & 2 tbsp of peanut butter

If you have GOT to have carbs or dairy:
- grab a few (no more than 5-10) whole wheat** crackers and pair it with a Baby Bell cheese (but you have got to make sure you limit yourself - I can definitely continue to snack once I break out the carbs)  
- whole wheat** piece of toast with 2 tbsp of peanut butter

**Note on whole wheat - do not go by the front of box/package labeling that states "Whole Grain" or something similar. Find the nutrition facts and look at the list of ingredients -- the first ingredient MUST say "whole wheat".

Hope this helps!

PS, I don't have a lot of advice on late night drunken munchies, other than to tell you to drink less ;-)

Choosing the Right Weights

Nothing drives me crazier than women who pick up the 1lb or 5lb weights when I KNOW they would do something much heavier. I'm not encouraging jumping from 5lbs to 30lbs for arm curls overnight, but ladies, if you are aren't breaking a sweat or even FEELING the weights after 10 reps, you aren't lifting enough!

For most of my workouts provided here's a good rule of thumb. Before starting a workout but after warming up (ie - before your muscles are tired) test some weights. Find your 3 rep max on arm curls (aka, you can't lift the weight one more time). Take that weight and divide by 2. This is your ideal weight for most workouts (unless you are looking to build massive muscle).

Now! For a workout! (With the right weights this time!)

Round 1 
Squats w/ dumbbell - heavy weight (add 5-10lbs to the calculated above) - set of 10
Bulgarian split squats w/ dumbbell - moderate weight (weight calculated above) - set of 10
Hamstring curl - use exercise ball - set of 15
Wall Ball Squats - 10lb ball - set of 10
Kettle Bell Swings - moderate weight - set of 10
Repeat 2x


Round 2
Leg Extension Machine - moderate to heavy weight - set of 10
Walking Lunges - heavy weight - set of 10
Bench Jumps - no weights - set of 15
Wall Sit / Curl - light weights (subtract 5-10 from calculated weight) - hold 30-45 seconds
Squat Jumps - set of 10
Repeat 2x

As with any of my workouts, they are done in Metabolic Effect style - so push hard until you need to rest, rest until you are ready to start again. You should feel like the weights are really heavy by the third round of each, this is great!

Remember to stretch out after and drink lots of water!

Let me know how it goes!

Killer Arms

Here's a great arm workout, guaranteed you will feel it for a few days! 

Round 1: 

Squat / Upright Pull - set of 10 

Lunge Hold / Side Raise - 30 sec each leg 

Squat / Curl (curl at the bottom of the squat and the top) - set of 10 

Mountain Climbers - 30 sec 

Repeat 2 more times 

Round 2:  

Squat / Press - set of 10 

Tricep Dips on a bench - set of 10 

Walking Lunge / Curl - set of 15 

Push up Squat Thrust - 30 sec  

Repeat 2 more times 

Enjoy! 

Ps - if you don't know what any of these exercises are google them, there's tons of YouTube videos! Or post a question below! 

Starting Summer Off Right

As the heat starts to sweep in and the bathing suits are broken out, here are a few helpful tips to keep yourself on track :-)

#1 Find a Gym
Whether you are living at home, on your internship, or you are exactly where you have been, no more excuses - - you need a gym. As it gets hotter, and stays hotter later in the day, your chances of exercising outside decrease exponentially. Look for a gym close by, ask for summer discounts, ask for monthly rates, and if all else fails, ask to speak to the manager. Explain your situation (especially if you are only residing in your location for a few months) and see if they can work out some kind of deal with you.

#1a If #1 Is Impossible
Start researching local running trails/hiking trails or even state parks close by. There are great websites like run.com  that list various routes that people have come up with in your area. Even if you don't run, getting out on a trail for a hike or a walk is great!

#2 Purge the Fridge
Now if you are anything like my family, summer ALWAYS means ice cream for dessert. Don't fall into bad habits this summer, whether its ice cream, hot dogs, cookies, fudgesicles - PURGE THAT FRIDGE. Start off fresh at the grocery store, but only what you need and nothing that will tempt you. Focus on lean proteins, green leafy veggies, sweet potatoes, brown rice, etc.

#3 Put a Cap on that Happy Hour
Who doesn't love a nice cold beer outdoors on a patio in the middle of the summer? I certainly do! But its those every Thursday night happy hours that inhibit your ability to keep your work-in-progress summer body from moving forward. Beer is effectively liquid calories and when added to the necessary half-off appetizers, you can eat 1/3 of your daily calories before you even hit dinner! This certainly doesn't mean don't go to Happy Hour, just limit yourself to one beer, glass of wine (preferably red), or drink and make sure you ask for water with that drink, so you stay hydrated and keep yourself full.

#4 Sleep!
Just because it's summer, doesn't mean you get to stay up until 3am and wake up at 12 in the afternoon. Stick to a schedule (preferably a normal one) of 8 hours of sleep, at least during the week and go a little bit easier on yourself on the weekend.

#5 Stick to the Sunblock 
We all know a sweet, toned body looks even better with a kiss of sunshine. Do not by any means make it your mission to get your "base tan" by burning the crap out of your body the first sunny day of the summer. Not only will working out be excruciating (believe me, I've been there), but your skin cells will thank you for not subjecting them to more UV rays than necessary. Every sunburn increases your chances significantly of cancer. Use a moisturizer that has sunblock during the week, and find yourself a nice 30 SPF sunblock for the weekends. Even if you are going out for a run early in the morning, put it on! Check out self-tanners and spray tanning if you are desperate for that unusually deep tan - - though chances are, you'll look fabulous with the natural tan you get with sunblock!

Now.....Bring it on Summer!

Cardio Secrets...

Someone recently asked me if I had any "secrets" to give them based on my experiences in the gym.

Here's some of what I divulged:

Interval Training
An absolute necessary in the gym and on any of the cardio equipment. Running on on the treadmill or using an elliptical for 40 minutes is probably one of the most useless ways to spend your time in the gym. If you want to spend LESS time in the gym and get MORE out of your work out, start replacing one old gym workout with some intervals.

Magic Formula
1. Pick a cardio machine
2. Warm up for 5 minutes at your own pace, make sure you at least start sweating
3. Pick an "active rest" pace and interval length (between 45 seconds and 1 minute)
    a. Elliptical = lower the resistance
    b. Treadmill = lower the speed to a walk
    c. Bike = lower the resistance
4. Pick a "sprint" pace and interval length (between 15-30 seconds)
    a. Elliptical = increase resistance, you should feel like you are struggling a bit (but that's the idea)
    b. Treadmill = pick up that speed, you should be running (if you can't run, then at least jogging)
    c. Bike = increase that resistance
5. Alternate between "active rest" and "sprint" for 15 - 30 minutes
6. GO! Try your best to stay accountable in terms of really sprinting for your chosen amount of time. If need be, write down the time interval break down on a piece of paper and bring it with you. It should start looking like this...

0-5 Warm Up
5:00-6:00 "active rest"
6:00-6:30 "sprint"
etc

There are ways to make this fancier - keep an eye out, I'll start adding little tips!

GOOD LUCK!

The Essential Shopping List

If you are like me, a grocery list is essential. Without it I am completely lost in the store. I'll wander up and down the aisles looking at the best deals and tend to walk out of the store with about 10 extra items that magically appeared in my basket (and I really didn't need). And if you are even MORE like me - you'll convince yourself that you really needed those items or that you deserved a small treat.

Let's be real. 99% of the time the items "sneaking" into your basket aren't chicken breasts and bananas and raw almonds. It's mostly sugar/carbohydrate based processed foods. And if those items are in the house, chances are you will eat through the junk before hitting the good stuff. Believe me, I know.

In order to avoid such purchases I now take a list with me and don't venture down the middle aisles of the store. Take a look at your grocery store sometime. The "good stuff" lines the outer walls (fresh produce, meats, dairy, eggs, etc) and the "junk" is everywhere in between.

Here's the essential on my shopping list (a very broke-graduate-student friendly list): 
Chicken breasts
Ground turkey
Tilapia (I get mine frozen) 

Cans of Tuna Fish Egg whites
Whey protein powder (GNC for the bulk and Wal-Mart Jillian Michaels for the smaller/cheaper version) 
Turkey bacon
Unsweetened almond milk
Spinach or Mixed greens 
Kale (generally frozen for me) 
Asparagus
Bell peppers

Onions

Carrots Broccoli/cauliflower (I eat pounds of this stuff - so I get it frozen) Green beans (frozen) 
Brussel sprouts
Garlic
Sweet potatoes
Oat bran (NOT oatmeal - oat BRAN - there is a difference)
Brown rice
Blueberries

Strawberries Apples

Bananas (I buy them ripe and freeze them = good for smoothies or making ice cream!) Grapefruit
Salsa (look for salsa with less than 200mg of sodium) 
Unsweetened cocoa powder
Green tea
Think Thin bars (order on Amazon, much cheaper and a FANTASTIC bar) 
Raw almondsCinnamon 
Cumin 
Salt-Free Spice Mixes 
Truvia 
Extra Virgin Olive Oil 
Balsamic Vinegar 
Natural Peanut Butter 


Some tips on buying cheaper: 
- for meats/fish always go shopping when it's on sale. buy in bulk if it's SUPER cheap. Open up the packages and freeze a few chicken breasts together in a freezer bag. My freezer is almost always full. 
- if you can stand frozen vegetables - it makes life easier in terms of survival rate of your produce
- if fruit is on sale, buy it and freeze that too (you can use it for smoothies!) 


*Note: I don't necessarily buy all of this at the same time, it depends on what I'm out of/what's in season and what I plan on cooking for the week. 


Happy Grocery Shopping! 

Let's Talk Protein

A few friends have recently asked me to look at their diet and try to find out why they weren't losing the weight they wanted. While all were varied diets, there was one common theme - - a huge lack of protein. I would generalize to say most people don't have enough protein in their diet.

Protein is one of the 3 macronutrient necessary for our diet. The other two - carbohydrates and fat unfortunately tend to dominate the "now normal" American diet. While all three are necessary nutrients, protein has some added benefits that fat and carbs don't. Protein rebuilds muscle post-workout and keeps you full during the day. Now most people who don't envision themselves as the mighty hulk in terms of muscle might shy away from protein. I'm here to tell you not to! Even the leanest of men and women with defined muscles eat a ton of protein on a daily basis! Protein does not equal muscle bulking!

Questions to ask yourself:
- Do you eat breakfast? If no - I'll insist you start. If yes, are you hungry by 10 or 11am?
- Do you have eat major meals that are entirely based on carbohydrates (ie - pasta, bread, etc)
- What is your first instinct when you want a snack? A quick carb (cereal bar, snack bags, etc) or a can of tuna fish?
- And very simply, do you feel sluggish during the day, even after eating?

If your answers to any or most of these is - yes, then chances are, you aren't getting enough protein.

Here's some basic rules to start implementing into your diet regime:
1. Add protein to each of the 3 major meals during the day. This can include but is not limited to: egg whites, chicken breast, turkey (ground or breast), white fish, and protein powder. Protein should take up 1/3 of a plate (so a full chicken breast or about 4 egg whites)
2. Start adding protein and fiber to your snacks rather than carbohydrates that are a quick fix and don't fill you up as long.

Don't be afraid of protein powder! A protein shake is a great post-workout meal or even an instant fix for protein during a main meal! My favorite:
- ice
- 8oz almond milk
- 1 spoonful peanut butter
- 2 scoops vanilla 100% whey protein
- 1 spoonful unsweetened cocoa powder
- 1/2 frozen banana

Good luck!

Taking Workouts on the Road

In honor of the upcoming spring break....here are a few workouts that only require a chair and your own motivation!

From Jillfit.com: (former boss and awesome workout writer!)

Workout#1

Do this 3-minute circuit 6 times:

30 seconds split squat on R leg*
30 seconds split squat on L leg*
30 seconds squat jumps
30 seconds push-ups
30 seconds high knees
30 seconds rest

Repeat above circuit for a total of 6 times (18 minutes)
Finish off with 2 minutes of Burpees
20 minutes DONE!

*Split Squat = get a chair and put your foot up on it - face forward. Make sure as you lower your knee (the one with your foot on the chair) ensure that your front knee (with the foot on the ground) does NOT go over your knees! We don't need injuries!

Workout #2

Fast squats – 15 reps

Half-squats from the bottom to the middle – 15 reps

Pulse the squat at the mid-point for 15 inch-reps

Squat jumps – 15 reps

Pause all the way at the bottom, count to 10

Move up 1 inch, count to 10

Move up 1 more inch, count to 10

REPEAT FOR A TOTAL OF 5 ROUNDS COMPLETED

Workout #3

For 10 minutes, complete 5 rounds:

30 seconds Squat Jumps

30 seconds Mountain Climbers

30 seconds Burpees

30 seconds Rest

For 10 minutes, complete 5 rounds:

30 seconds crunches

30 seconds push ups 

30 seconds plank hold

30 seconds rest  

For 10 minutes, complete 5 rounds:

30 seconds Squat Jumps

30 seconds High Knees

30 seconds Burpees

30 seconds Rest 

Workout #4

Squat/ Squat Jump /1 Pushup/Burpee

Squat/ Squat Jump / 2 pushups / Burpee

Continue to 10 on the push ups and then start over at 1 push up again

See how many rounds you can do in 20 minutes  

Do one of these every other day and throw in some walking every day. Good luck and enjoy your vacation! 

Making March Count

My apologies for absolutely slacking on the updates, I was shocked when I found out it has been almost a month since my last one!

In other news, March is speeding up, which means spring breaks are quickly approaching and summer is just around the corner! Every year I see dozens of fitness magazines proclaiming that they can help you "get your beach body in a week". Even better are the weight loss advertisements, "lose 10 pounds in 2 weeks" (yeah ok). Let's be realistic, starving yourself is never the way to go. Working out like a fiend will just make you overly tired and frustrated.

Here's my proposal: The March Month Challenge
Ripped right from my experience as a coxswain for a rowing team, people can only handle one task at a time. Rather than trying to workout extra hard AND eat well AND get 8 hours of sleep AND stop eating all sweets, which will probably result in giving up on all goals, frustration, and almost definitely a binge day of Oreos w/ peanut butter, ice cream, guacamole & chips (ok fine, those are my pitfalls). Instead, for the next month, I challenge you to follow the assignment I give you. Try and stick to it for a week. Then add on the next task, work on focusing just on those two tasks. Ultimately, the sum of all of your new found practices will end in better results than trying to start them all at once. In crew, we called these "Power 10s" - with the idea being that for those 10 strokes you focused your hardest on the one technique that was called.

So let us begin.


Week 1: For the next week your focus is going to be on water. Water has this magical counterintuitive property. The more water you drink, the more water weight you will drop. Cool right? Not only that, but water flushes out your system of toxins, keeps you feeling full and hydrates your skin! Try to add three more glasses of water to your day, specifically before your meal. Studies have shown that consuming water before meals leads to eating less and ultimately weight loss. Additionally, think about every beverage you drink in the day (be it soda, wine, beer, vitamin water, etc) - - now replace 2 of these drinks during the day with water instead. Straight from the tap (or water filter or bottled) WATER. No "vitamin water", "replenish water", "Insertfancynamehere water" None. Just water. Easy right? See being healthy isn't a giant pain in the butt!

Good luck and check back next week for the next challenge! :-)

Ready? Set? Weights!

That's right! It's time to pick up those weights! Here's three exercises that you can add to your workout regiment! Good luck! Keep an eye out for more weight exercises and workouts that piece all of these together!

Dumbbell Row 

Step 1: Start feet shoulder width apart, knees slightly bent and butt out with a flat back. (Yes this is super awkward but the best position to maximize the exercise). Let the dumbbells hang right around your knees. Keep your head looking out/forward.

Step 2: Drag your elbows backwards and slightly together at the top. The idea is to "pinch" your scapula bones (I tell my clients to create chicken wings). 

Note: despite popular belief, this exercise is NOT a primary arm exercise. This is a back exercise aimed at targeting your upper back muscles (trapezius and deeper muscles)

Step 1

Step 2

Lunge/Curl

*Hybrid Movement*

Step 1: Start in the normal lunge position (remember, wider than usual step forward)

Step 2: As you drop your back knee towards the floor for a lunge, curl your arms up for a dumbbell curl. 

Note: This can be done as walking lunges (taking a giant step forward each time) and do a curl at the bottom of each one. This is a great hybrid movement that is a fantastic leg AND arm workout! 

Step 1

Step 2

Squat/Shoulder Press

*Hybrid Movement* 

Step 1: The real first position is feet slightly wider than shoulder width apart, with the dumbbells resting on your shoulders (see photo). Sit down in a squat (see earlier post), make sure the weight is in the back of your heels. 

Note: Keeping the weight in the back of your heels is especially important when you start adding weights to your squat. Be aware that because you are extending weights up over your head, your balance might be thrown off a bit. Either, do the squat with a bench underneath you (just in case you get off balance) OR do not squat as low as you would on a body weight squat. 

Step 2: At the bottom of the squat, extend your arms up towards the ceiling for a shoulder press. 

Note: You should only shoulder press to the normal range of motion of your arm. The way you know this is - extend your arm up without weights. You should feel resistance at some point (roughly around 160 degrees). This is how you know where your personal range of motion is. Then - during the shoulder press, only press to your personal range of motion. 

Step 1

Step 2

How To Choose Weights: 

The general rule of thumb is to find a set of weights you can do 3 standing arm curls with - but not 4. Once you find that amount (be sure you warm up before you try this!) divide that weight number in half. That is the weight amount you should use. For example: I can do a set of 3 curls at 30# so I would chose 15# for these exercises. If you find that you are having trouble with this number, go down a little bit - but don't be afraid of heavier weights than your used to! I have confidence that you can lift more than you perceive yourself able to!

Workout: 

20 Minute Circuit Workout

1: Lunge/Curl - set of 10 

2: Squats - set of 12 See: The Arsenal

3: Push Up - set of 12 See: The Arsenal

4: Dumbbell Row - set of 10 

Repeat this circuit as many times as you can in a 20 minute period. Try and push yourself to get as many rounds in as possible, and REST when your body needs to during the time period. You will feel breathless during this workout if you do it right and it will force your body to rest. This is based on the Metabolic Effect philosophy of rest based workouts. Metabolic Effect

GOOD LUCK! :-) 

Bored Eating (how to recognize it and how to avoid it)

I have a confession to make. I'm a bored eater. Yes, you heard me correctly, a bored eater. Not a boring eater (believe me I love every cuisine as much as the next person), but I eat when I'm bored. Take today for instance. My school has a terrible habit of leaving extra food lying around for hungry, broke graduate students to nibble up. Fantastic right? Not for bored eaters like me, it is our worst nightmare. I had just finished a fabulously healthy salad filled with tomatoes, avocado, chicken, chickpeas, carrots, spinach and felt fantastic (and full). Yet, I walked downstairs and saw these COOKIES just starring at me, begging to be eaten. Of course the ravenous grad students were swarming like flies gobbling up the food and like a sheep, I followed. Next thing I know I'm sitting in class with a half eaten cookie. WHAT?!? Then I start to feel guilty about the half I had eaten, yet throughout the class, bit by bit that entire cookie (which was probably the size of my face) is gone. As you can tell, I'm a bored eater and chances are many of you are to some degree as well. I figure in sharing my experience today, along with some helpful hints on how to avoid future situations like this may help all of us stay accountable.

First, recognize your weaknesses. You can never solve a problem unless you are acutely aware of what triggers you to "bored eat". For me, it's sweets - every time. Probably the only thing I'll ever turn down is carrot cake (go figure, the healthy one). Whether it's salty, crunchy, savory or sweet foods, you know exactly what you can't keep your hands off of.

Have prepared go-to snacks. The best way to avoid bored eating? Eat good, filling food instead! I try my best to never leave the house without at least 3 different snacks on me. Fiber or protein packed items are the best because they keep you feeling full and satisfied for longer. Some of my favorite go to's:
-Apples (fyi - it's best if you cut them up before hand, it's really awkward to crunch on the apple in the middle of class)
-Carrots/Celery (add a tablespoon or two of natural peanut butter)
-Handful of Almonds (I admit, I'm starting to force myself to like these)
-Protein Bars (The key here is looking for bars with high protein & fiber and low sugar. For example: ThinkThin bars have 0 sugar, but I'll warn you they are pricey. I generally don't opt for protein bars, but if they are within your budget or are the easiest to grab and go - then this is a great option)
- Hardboiled eggs (without the yolks!)
I'm sure with a little work you can find your favorite go-to snacks. Keep to the basics, unprocessed is always better, fruits/veggies are high in fiber and nuts (in handful amounts) are perfect for protein.

Eat on a schedule. Eating smaller meals throughout the day is more beneficial than trying to eat 3 square meals a day. A schedule helps me avoid the "bored eating" and cravings. Plan your day out, set a watch with a timer, do whatever you need to do. Count out a meal every 2-3 hours. Obviously plan the "big meals" around the appropriate times (ie, eat your healthy lunch around noon time - or whenever lunch is) but make sure you eat a "go-to" snack every 2-3 hours.

Water. Always have a water bottle on hand. (Preferably a reusable - that's the eco-friendly in me). Drink water when you feel hungry or see that giant face-size cookie. Water always curbs my appetite and immediately makes me feel full. Water should not replace your go-to snacks, but should be used throughout the day and especially when you feel those urges to cave to your weaknesses. (Small bladders beware) :-)

Lastly, do not get down on yourself. I admit, I did today - I got disappointed and frustrated at myself for slipping up yet again. But really, what does feeling bad achieve? Nothing - I ate the cookie, it's part way through my digestive system by the time I try to get over my guilt. There's no need to freak out, or run to the nearest treadmill to "work off the calories". Use your slip ups (which hopefully decrease with practice) as self-recognition points. Write it down if you have to - note the exact time, place and how you were feeling when you ate that delicious treat. Then, move on. Get back on the healthy-eating horse with your next meal, prepare a wholesome dinner of lean protein, TONS of veggies and a bit of sweet potato (That was my recovery meal, btw) and MOVE ON.

While none of this information is innovative or new, a little reminder and self-recognition never hurts. Next time I'll definitely be avoiding the monster cookies!  
Good luck!

Snow Day Workout

Who doesn't love a snow day? It's a perfect excuse to not get out of bed until 10am, to not change out of your pj's all day, eat junk food and to not workout, right? Wrong! Well, at least wrong on the last two parts. I have not left my house today but I successfully eaten several healthy meals, got my heart rate above resting and even broke a sweat! Rather than being completely lazy, use your day off to try out a new recipe, cook that chicken for the rest of the week and practice your arsenal exercises!

Let's start with a meal. So you slept in, your kind of in brunch mode - rather than reaching for the normal cereal or worse, just going back to sleep for another 5 hours, try this meal. It's protein packed and is guaranteed to keep you full for several hours.

Egg Scramble: An essential to have in the fridge is a big container of egg white (high in protein without the extra cholesterol from yolks). I dove into my fridge and pulled out some veggies (tomato and arugula) and left over chicken. Chopped it all up and threw it in a pan. After it was warm in went the egg whites. I treated it like a scrambled egg (mostly because I'm terrible at omelets, but either works)

Oat Bran with Mixed Berries: Oat bran is fantastic because it's high in fiber and has more protein. Cook up a 1/4 cup of dry oat bran in a pot and when it's basically done throw in some frozen berries and cover the pot. The steam will help thaw out the berries. Stir in a packet or two of no calorie sweetener. I have recently converted to Truvia although Splenda is a cheaper option. 1/4 cup of dry oat bran is the perfect amount to get about 10 bites of carbohydrate - which is the perfect balance of carbs without overdoing it.

*By all means use fresh fruit if you have it - but it's unrealistic for me to keep fruit around when I only go grocery shopping once a week. Frozen mixed berries are my favorite because they last and you get all the nutrients as you would from fresh berries (they just might be a bit mushier)

The finished product! (I swear it tastes better than it looks!) 

The Workout

Remember the arsenal exercises? Here's another way you can utilize them at home. When I'm discouraged and need a workout I consult my mentors/former bosses at Metabolic Effect. Even though this video is described as a hotel workout it is easily applied to snow days as well. Notice he uses only the arsenal exercises I discussed earlier!
Here's the link to the YouTube: Snow Day Workout

Here's an explanation of the basis of this video: Pick 1 exercise out of the 4 to "add on to" (This is called a compact chain). In the instance of the video he adds on to push ups. So on the first round he will do 1 lunge, 1 squat jump, 1 push up, 1 burpee (see below for explanation). Round 2: 1 lunge (other leg), 1 squat jump, 2 push ups, 1 burpee. Roud 3: 1 lunge, 1 squat jump, 3 push ups, 1 burpee. Get the picture? Once you get to 10 push ups start back at 1.
Beauty of this exercise chain is you can pick ANY of these exercises. So want a leg workout day? Add on to squat jumps or lunges. Want a core day? Add on to burpees. Out of this one video you can get 3-4 solid workouts in.
Next - pick your time limit. 10, 15, 20 minutes and get an online stopwatch. See how many rounds (1-10 push ups) you can get through in your alloted time. This workout will make you breathless, to the point where you will have to stop. That's fine. Stop when you need to, and start again when you can and know you can push out some more. Continue that start/stop cycle until the time runs out. Push hard, make yourself rest - you'll get a better workout out of it.

Burpee Explanation: real quick so you are caught up. A burpee consists of squatting low to the ground and placing your hands on the floor. Your feet shoot out from under you so that you are in a push up position. In the video he then does a push up. After the push up, jump your feet back towards your hands so that you land on your heels and explode up into a squat jump (again see video)

Happy Snow Day!

The Arsenal

Every good gym-goer has an arsenal. Go-to basic moves that provide a full body workout and are necessary to perfect before moving on to more complex exercises. 

*Disclaimer: Please ignore the less-than-professional photos*

Squat 

Squats are one of THE BEST and MOST AVOIDED pieces of a workout ever. More often than not I make my clients do a ton of squats, simply because they tell me if I didn't tell them to, they would never do them. 

Basic rules to a squat: 

1) stand slightly wider than feet shoulder width apart, toes pointed outward slightly (no need to be a ballerina - that comes later). 

2) Sit back as if all your weight was in your butt. You should feel the weight in the back of your heels, rather than on the ball of your foot. Chest should stay nice and high, don't let it drop just because the rest of your lower body is dropping

3) Your goal is to get your knees to reach a 90 degree angle (see photo). In order to remind yourself to keep the weight in the back of your heels, try to wiggle your toes. This is possible if you are keeping the weight in the right place, if it isn't stand up and try again. 

Rule of Thumb: Do not let your knees go over your toes - this will cause unnecessary knee injury. 

As I said, the goal is 90 degrees, but this is not achieved instantly. Practice getting the proper form down first, then work on getting lower. For all intents and purposes right now, it is not necessary to try and go lower than 90 degrees, although people do.   

Feet shoulder width apart, chest up high

Weight in the back of your heels, chest up high

Lunge 

Lunges, the second most avoided body-weight exercise. Lunges are surprising beneficial for both your legs and your core when done correctly. I personally love lunges and could do them all day (or at least until my legs fall off). They require more balance than a squat and can be done in several different ways. 

Basic steps: 

1) Stand feet together 

2) Take a wider than normal step forward with one leg. Keep your chest high! (see photo) 

3) Drop your back knee towards the ground. Keep your chest high!

4) Make sure your front knee bends with you (to form a 90 degree angle) 

5) For walking lunge: push off the ground with your back leg to get to a standing position again

6) For regular one leg lunge: push off the ground with front leg to get to a standing position 

Rule of Thumb: Front knee does not go over the toes (same as squat) 

Also - due to various levels of flexibility in the hip flexors some might find they can't get their back knee that low. That's ok, with practice and stretching you will be able to get the back knee towards the ground. 

Step 2: Taking a wider than usual step forward 

Step 3 & 4: Back knee drops towards the ground, front knee is at a 90 degree angle and not going over the toes 

Push up 

Probably the third most avoided body weight exercise. (Noticing a trend?) Push-ups are fantastic and a great way to build upper body strength (something many females lack). Let me clear any sentiment towards the so-called "girly-push up" (a push-up done on knees rather than toes). There is NOTHING wrong with this push-up. It is better to start on the knees and achieve a perfect push up, rather than struggle to stay on your toes and get no where. The photos below show both types of push up. 

Basic Steps: 

1) Start in a good, flat body position (see photo) on knees or toes. Hands should be at shoulder width or slightly wider. 

2) Close Body Push ups: (see photo) elbows bend to a 90 degree angle with the elbow brushing up the side of the body. This works more of the upper arms. 

3) Chest Push ups: (see web photo) This requires a wider hand position. Elbows bend to a 90 degree angle but out to the side of your body. This focuses more on chest muscles. 

Rule of Thumb: Body should always stay in a flat, tight position. No butts in the air, no butts sagging. One straight line the whole time.  

If you can not achieve a good elbow bend while on your knees, it's better to start against a wall. Same flat body angled away from the wall, hands wider than shoulder width apart. 

Starting on Toes

Bottom 90 degree close arm position on toes

Starting on Knees 

Bottom 90 degree close arm position (on knees)

Wide Arm Stance: 

http://yourlifementor.files.wordpress.com/2010/10/push-up-woman.jpg

 

Crunch

Probably the most favorite, but poorly executed exercise females like to do. First allow me to clear up some myths. 1) Doing crunches will give me a 6 pack of abs. False 2) Doing crunches will strength my core. True

Everyone should be doing crunches (in conjunction with back strengthening exercises - will be addressed later) in order to strength your core, not to get abs. We will discuss the art of abdominal acquiring in a later post. 

For now...the basic crunch: 

1) Lie flat on your back, knees bent (see photo) or knees in the air at a 90 degree angle (see photo) 

2) Arms should be lightly "holding" your ears, elbows wide (your arms are not your leverage up, that's what your ab muscles are for) 

3) Direct your elbows towards the ceiling, not towards your knees as you lift your shoulder blades off the ground. A crunch is not the same thing as a sit up - crunches focus on lower abdominal muscles while sit-ups are most generally useless. 

Knees on ground, lying flat on back (this is the beginner position)

Elbows directed towards the ceiling, shoulders off the ground

Feet in air (more advanced) 

Elbows directed towards ceiling, maintaining 90 degree angle in knees

The Workout: 

For a week practice these exercises, these can be done at home (as done in these photos). These can be done once in the morning and once at night.  

Day 1-3: 3 sets of 10 of each exercise 

Day 4: A more intense workout with just these 4 exercises, you will need a stop watch. 

30 seconds - as many squats as possible 

15 seconds - rest 

30 seconds - as many single leg (stay on the same leg) lunges 

15 seconds - rest 

30 seconds - as many lunges (on the other leg) 

15 seconds - rest 

30 seconds - as many push ups as possible 

15 seconds - rest 

30 seconds - as many crunches as possible 

1 minute rest 

Repeat 2 more times. Record your numbers with each set and try to beat it the next time around. The goal is to push as hard as possible, but rest when you need to in those 30 second "sprints". (This type of exercise is based on the rest-based workouts similar to those created by Metabolic Effect- - more to come on this later)  

Let me know how it goes!! 

The State of the Gym Today

These days when I walk into the gym I notice an odd phenomenon. It doesn't matter the gym location, the demographic of the gym, or even the size of the gym. The phenomenon is the same. There is a clear and definitive line between the "girls" side and the "boys" side. The cardio equipment is overrun by ladies of all ages and the free weights are dominated by the men. At times, there are those who make the epic journey across the line. Being one of those few who spends more time around the free weights than the cardio equipment, I'll let you in on a little secret. Most people in the gym don't know what they are doing. And yes, this includes both sides. Ladies (and gents who avoid weights), it is time to move. Get your butt off the elliptical, leave the magazines at home and start sweating! Free weights and even your own body weight should be embraced in the gym, not feared. Adding a little muscle to your repertoire will only benefit you (and no it will NOT make you look like the mighty hulk - pinky promise) especially in terms of burning calories. Best thing about lean muscle? Burning extra calories compared to fat!

My goal, through this blog, is to share my knowledge, as a four year Metabolic Effect certified personal trainer to help improve the time spent in the gym and produce better results.  (Check out: Metabolic Effect) Many people have asked me to provide tips, write workouts and show them around the gym. Being one person, my ability to provide individualized attention is difficult. Here, I can share exercise techniques, workout tips, and recipes I have found and created.

In addition to your own journey, I will be continuing mine. My approach to exercise and living a healthy lifestyle is realistic. As a student, I know how difficult it is to add exercise to an already hectic schedule. Each day is a battle, trying to make healthy food choices over my sweet tooth, forcing myself into the gym when all I want to do is sleep. Together, I hope to improve everyone success at living their best life!

Things you can look forward to: starting at the beginning and the basics, the tools to create personalized workouts, nutrition tips, and much more!

I hope you too can start moving to the boy's side of the gym! :-)