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!