In just six short hours, January of 2011 will come to a close. With this, some people can rejoice in knowing they've stuck to their New Years resolution for one full month. Congratulations! But for others, it may be a time to ponder, "What might have been?" as their resolution may not have gone as planned.
Regardless of which side of the coin you sit, the past is the past and the future is upon us! So let's do something in February. For 28 days, I invite you to participate in the following challenge:
Each day, I challenge you to perform 100 push-ups and 200 crunches!
That's right. Each day, regardless of what you have going on, you must do 100 and 200. So on your current workout days (you are working out aren't you!?), this will be in addition to you normal plan. And on your off days from working out, you still have this to complete.
100 push-ups
200 crunches
Let's get after it! Please note, variations are acceptable and encouraged so feel free to do incline and decline push-ups, modified push-ups, T push-ups, etc. And the same goes for crunches; you can do traditional crunches, stability ball or Bosu ball work, or planks. The important thing is that you get sweating!
Good luck, and please keep me posted with your progress!
Jake
Monday, January 31, 2011
Wednesday, January 26, 2011
Don't Forget Those Calves!
It's true that exercises like standing and seated calf raises will improve your strength and increase the overall size of your calves. However, strength training in this way can cause your calves to fatigue faster when running or playing sports.
If you're training for improved health and fitness or a sport that requires running,
the best strategy for working your calves is jumping rope, plyometrics, and sprinting! Doing so will give you better-looking and better-performing legs!
If you're training for improved health and fitness or a sport that requires running,
the best strategy for working your calves is jumping rope, plyometrics, and sprinting! Doing so will give you better-looking and better-performing legs!
Monday, January 24, 2011
Veg Out!
If you drop meat from your diet, you have to form new habits to stay strong.
Vegetarianism isn't a new concept, but it continues to gain traction as public-health advocates, environmentalists, and animal-welfare organizations push for people to eat more plants and fewer animals. But what does a meatless or reduced-meat diet mean for athletes? Athletes need protein to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen.
The key is not to just remove meat, but to replace it. Don't go from filling your plate with steak, potatoes, and a vegetable to just potatoes and vegetables. You have to replace the protein! Ask yourself, what should I eat to replace what I was getting, nutritionally, from the meat.
Follow these recommendations to keep your hearty meal hearty:
- In your taco, replace ground beef with lentils and cheese.
- In your lasagna, replace ground beef with black beans.
- In your burger, replace the beef with a patty of lentils, pinto and garbanzo beans.
- In your pasta, replaced chopped chicken with tofu.
Enjoy!
Via: Bicycling Magazine
Vegetarianism isn't a new concept, but it continues to gain traction as public-health advocates, environmentalists, and animal-welfare organizations push for people to eat more plants and fewer animals. But what does a meatless or reduced-meat diet mean for athletes? Athletes need protein to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen.
The key is not to just remove meat, but to replace it. Don't go from filling your plate with steak, potatoes, and a vegetable to just potatoes and vegetables. You have to replace the protein! Ask yourself, what should I eat to replace what I was getting, nutritionally, from the meat.
Follow these recommendations to keep your hearty meal hearty:
- In your taco, replace ground beef with lentils and cheese.
- In your lasagna, replace ground beef with black beans.
- In your burger, replace the beef with a patty of lentils, pinto and garbanzo beans.
- In your pasta, replaced chopped chicken with tofu.
Enjoy!
Via: Bicycling Magazine
Wednesday, January 19, 2011
All You Need to Know About Nutrition...In 38 Words!
As attention spans continue to decrease, I wanted to put together a clear and concise description of what healthy eating means to me!
Eat real food in it's natural, unprocessed state. Fill your plate with vegetables and include plenty of lean protein, along with a healthy serving of unsaturated fat. Enjoy fresh fruits and whole grains. And lastly, enjoy your food!
If you're struggling with nutrition, I recommend you try this simplistic approach! Begin by making small changes and slowly improve over time.
You can do it!
Eat real food in it's natural, unprocessed state. Fill your plate with vegetables and include plenty of lean protein, along with a healthy serving of unsaturated fat. Enjoy fresh fruits and whole grains. And lastly, enjoy your food!
If you're struggling with nutrition, I recommend you try this simplistic approach! Begin by making small changes and slowly improve over time.
You can do it!
Monday, January 17, 2011
Retaining the Nutrients in Vegetables
Vegetables are important sources of vitamins and minerals, but these delicate micronutrients are easily destroyed by heat. Therefore, it is best to eat some of your daily servings raw. For example, eat vegetables such as baby carrots, celery sticks, or slices of cucumber or bell pepper in salads or as snacks.
When you do cook vegetables, the golden rule is to do so for the minimum amount of time and in as little liquid as possible, in order to retain their valuable nutrients. Suitable methods of cooking vegetables include steaming, stir-frying, sauteing, microwaving, and pouching.
Steaming: Since the vegetables are not immersed in water, this method retains the nutrients and taste of fresh vegetables.
Sauteing: When sauteing, use very little oil and quickly fry vegetables in a large shallow pan over high heat.
In addition to using healthy cooking methods, avoid adding saturated fat in the form of butter or cream sauces. If you think your vegetables need additional flavoring, add some fresh chopped herbs or freshly ground black pepper or lemon.
When you do cook vegetables, the golden rule is to do so for the minimum amount of time and in as little liquid as possible, in order to retain their valuable nutrients. Suitable methods of cooking vegetables include steaming, stir-frying, sauteing, microwaving, and pouching.
Steaming: Since the vegetables are not immersed in water, this method retains the nutrients and taste of fresh vegetables.
Sauteing: When sauteing, use very little oil and quickly fry vegetables in a large shallow pan over high heat.
In addition to using healthy cooking methods, avoid adding saturated fat in the form of butter or cream sauces. If you think your vegetables need additional flavoring, add some fresh chopped herbs or freshly ground black pepper or lemon.
Tuesday, January 11, 2011
Startling but True...a Sign of the Times
Boston unveils bulked-up ambulance for supersized patients
After an increase of obese passengers, Boston’s Emergency Medical Services will begin using an ambulance outfitted with a hydraulic lift capable of carrying 1,000 pounds and a stretcher that can hold approximately 850 pounds.
Boston joins a few other cities around the country, including Kansas City, Las Vegas and Omaha. The city’s hospital beds and wheelchairs have also been modified for heavier patients.
Between 2000 and 2005 the obese population across the United States increased 75 percent, according to a 2009 Gallop poll. One quarter of Americans were found to be obese with a Body Mass Index (BMI) of 30 or higher. Boston ranks 52nd among America’s Fattest Cities.
Rescue crews reported transporting up to four patients weighing close to 500 pounds weekly. The adjustments to the vehicles and equipment are mainly as a safety precaution so as not to injure rescue workers. The revamping will cost a total of $20,000 per vehicle, reports stated.
Via: All Headline News
After an increase of obese passengers, Boston’s Emergency Medical Services will begin using an ambulance outfitted with a hydraulic lift capable of carrying 1,000 pounds and a stretcher that can hold approximately 850 pounds.
Boston joins a few other cities around the country, including Kansas City, Las Vegas and Omaha. The city’s hospital beds and wheelchairs have also been modified for heavier patients.
Between 2000 and 2005 the obese population across the United States increased 75 percent, according to a 2009 Gallop poll. One quarter of Americans were found to be obese with a Body Mass Index (BMI) of 30 or higher. Boston ranks 52nd among America’s Fattest Cities.
Rescue crews reported transporting up to four patients weighing close to 500 pounds weekly. The adjustments to the vehicles and equipment are mainly as a safety precaution so as not to injure rescue workers. The revamping will cost a total of $20,000 per vehicle, reports stated.
Via: All Headline News
Monday, January 10, 2011
Red Meat: Good or Bad?
Red meat, which includes beef, lamb, veal, and pork, is an excellent source of protein in the diet. It is also, however, a major source of unhealthy saturated fat. Medical studies show that people who eat red meat on a daily basis have a higher incidence of cardiovascular disease than those who eat it less often. This relationship is believed to be due to the high saturated fat and cholesterol content of these meats. There is also evidence to suggest that a high intake of red meat may significantly increase your risk of colon cancer. So what should you be eating instead? Replace red meat with fish and chicken!
But when you do decide to eat red meat, try to choose cuts that have very low fat content. Use this guide to help in your decision making!
Meat (best to worst) - Fat %:
Venison - 18%
Pork Loin - 26%
Liver (beef) - 27%
Round Steak - 29%
Veal Chop (lean) - 39%
Canadian Bacon - 41%
Filet Mignon - 42%
Sirloin Steak - 42%
Flank Steak (lean) - 44%
Lamb Ribs - 48%
Spare Ribs - 52%
Sausage (beef) - 80%
And as a quick tip, always cut visible fat from meat prior to cooking!
Via: Nutrition for Life
But when you do decide to eat red meat, try to choose cuts that have very low fat content. Use this guide to help in your decision making!
Meat (best to worst) - Fat %:
Venison - 18%
Pork Loin - 26%
Liver (beef) - 27%
Round Steak - 29%
Veal Chop (lean) - 39%
Canadian Bacon - 41%
Filet Mignon - 42%
Sirloin Steak - 42%
Flank Steak (lean) - 44%
Lamb Ribs - 48%
Spare Ribs - 52%
Sausage (beef) - 80%
And as a quick tip, always cut visible fat from meat prior to cooking!
Via: Nutrition for Life
Thursday, January 6, 2011
Want a Firmer Bust Line or Stronger Swing?
Ladies, would you like to shape and firm your bust line? And gentleman, how about developing a better swing, stronger punch, or the ability to attract the eye of others? If so, you need to spend time developing your chest (pectoral) muscles!
Your pectoral muscles are the most prominent muscles you see in the bathroom mirror. And who doesn't want to improve that image? Even more, if you stop lifting weights and exercising, your chest is one of the first muscle groups that will atrophy (decreased in size/strength) as we rarely stress these muscles during daily activities.
To train your chest, all you need to do is push-ups! Push-ups primarily target your pectoral muscles, but you also work your shoulders and triceps, in addition to your core (abs and hips)!
Proper Push-Up Technique
- Get down on all fours placing your hands flat on the floor
- Align your hands so that they're slightly wider than and in line with your shoulders
- Lower your body until your chest nearly touches the floor
- Pause at the bottom and then quickly push yourself back to the starting position
** If your hips sag at any point during the exercise, you've broken form. Consider that your last repetition and end the set. Try to increase the number of repetitions you can do and keep track throughout the year!
Test How You're Doing? Complete as many push-ups as possible, maintaining good form.
Great -
female: 23 (age 20-29), 22 (age 30-39), 18 (age 40-49), 15 (age 50+)
male: 30 (age 20-29), 25 (age 30-39), 21 (age 40-49), 18 (age 50+)
Good -
female: 12-22 (age 20-29), 10-21 (age 30-39), 8-17 (age 40-49), 7-14 (age 50+)
male: 7-29 (age 20-29), 13-24 (age 30-39), 11-20 (age 40-49), 9-17 (age 50+)
Fair -
female: 11 (age 20-29), 9 (age 30-39), 7 (age 40-49), 6 (age 50+)
male: 16 (age 20-29), 12 (age 30-39), 10 (age 40-49), 8 (age 50+)
Your pectoral muscles are the most prominent muscles you see in the bathroom mirror. And who doesn't want to improve that image? Even more, if you stop lifting weights and exercising, your chest is one of the first muscle groups that will atrophy (decreased in size/strength) as we rarely stress these muscles during daily activities.
To train your chest, all you need to do is push-ups! Push-ups primarily target your pectoral muscles, but you also work your shoulders and triceps, in addition to your core (abs and hips)!
Proper Push-Up Technique
- Get down on all fours placing your hands flat on the floor
- Align your hands so that they're slightly wider than and in line with your shoulders
- Lower your body until your chest nearly touches the floor
- Pause at the bottom and then quickly push yourself back to the starting position
** If your hips sag at any point during the exercise, you've broken form. Consider that your last repetition and end the set. Try to increase the number of repetitions you can do and keep track throughout the year!
Test How You're Doing? Complete as many push-ups as possible, maintaining good form.
Great -
female: 23 (age 20-29), 22 (age 30-39), 18 (age 40-49), 15 (age 50+)
male: 30 (age 20-29), 25 (age 30-39), 21 (age 40-49), 18 (age 50+)
Good -
female: 12-22 (age 20-29), 10-21 (age 30-39), 8-17 (age 40-49), 7-14 (age 50+)
male: 7-29 (age 20-29), 13-24 (age 30-39), 11-20 (age 40-49), 9-17 (age 50+)
Fair -
female: 11 (age 20-29), 9 (age 30-39), 7 (age 40-49), 6 (age 50+)
male: 16 (age 20-29), 12 (age 30-39), 10 (age 40-49), 8 (age 50+)
Tuesday, January 4, 2011
Making Better Choices From all the Different Food Groups
When shopping for groceries, aim for a wide variety of foods, choosing products from all the major food groups!
Grains, Cereals, and Bread: You should choose whole-grain varieties, which are naturally low in fat and high in B vitamins, minerals, and dietary fiber.
- Some refined foods, such as pasta, are enriched with calcium, iron, and B vitamins, making them healthy choices. Although traditionally made from refined grain, whole-grain versions that boost fiber intake are your best choices.
- Brown rice is best nutritionally, since it has not had its bran coating removed.
Vegetables: Buy firm, brightly colored, blemish-free vegetables. Discard any damaged ones since bruises and nicks attract mold, which can lead to spoilage of an entire bagful.
- Leaves or greens should be crisp and free of wilting.
- Buy only what you can use within a few days or a week, since long storage times diminish nutrient levels and taste.
- Fresh and frozen vegetables are best. Canned vegetables are a useful standby, but select those without added salt.
Fruit: For the best flavor and price, buy fruits in season. Some fruits, such as bananas and pears, should be bought before they are completely ripe, so that they do not spoil quickly.
- Choose fruits with good color and smooth skin, and avoid any that have blemishes or insect holes.
- Keep in mind that dried fruits are a concentrated source of dietary fiber, but higher in calories than fresh fruit.
Dairy: Wherever possible, choose low or fat-free dairy products.
- Cheese is milk in concentrated form, so it has far more fat than milk, and the fat is highly saturated. Avoid full-fat cheese. Choose cheeses such as low-fat ricotta, part-skim mozzarella, or the many varieties of reduced-fat cheese on the market today.
Eggs: Available in many different sizes and types. Check expiration dates and always open the container to check for broken or cracked eggs.
Poultry: Select poultry that looks moist and supple. The younger the bird, the more tender. Avoid poultry with signs of drying, discoloration, blemishes, or bruising.
- The leanest choice is the white meat from the breast of chicken or turkey.
- Although skinless dark meat is also lean, it has almost twice the fat calories of white meat.
- When buying ground chicken or turkey, choose ground breast meat, rather than a mixture of dark and white.
Meat: Choose lean cuts (from the round or loin), and avoid meat that is heavily marbled with fat.
- Look for moisture and bright color - a pink color shows freshness, although vacuum-packed meats may look purplish due to lack of exposure to air.
- Check for labels on ground meat for fat content. Look for extra-lean.
Fish and Shellfish: You should always purchase the freshest fish possible: scales, skin, or shell should be moist and bright, with a clean smell.
- If you are buying fillets or steaks, they should not have brown edges.
- Frozen fish should be completely frozen rather than partially defrosted, be odorless, and show no discoloration.
Legumes: Look for legumes of bright color and uniform size. Buying in bulk is the cheapest option, but to ensure freshness buy from a source with a rapid turnover on produce.
Via: Nutrition For Life
Grains, Cereals, and Bread: You should choose whole-grain varieties, which are naturally low in fat and high in B vitamins, minerals, and dietary fiber.
- Some refined foods, such as pasta, are enriched with calcium, iron, and B vitamins, making them healthy choices. Although traditionally made from refined grain, whole-grain versions that boost fiber intake are your best choices.
- Brown rice is best nutritionally, since it has not had its bran coating removed.
Vegetables: Buy firm, brightly colored, blemish-free vegetables. Discard any damaged ones since bruises and nicks attract mold, which can lead to spoilage of an entire bagful.
- Leaves or greens should be crisp and free of wilting.
- Buy only what you can use within a few days or a week, since long storage times diminish nutrient levels and taste.
- Fresh and frozen vegetables are best. Canned vegetables are a useful standby, but select those without added salt.
Fruit: For the best flavor and price, buy fruits in season. Some fruits, such as bananas and pears, should be bought before they are completely ripe, so that they do not spoil quickly.
- Choose fruits with good color and smooth skin, and avoid any that have blemishes or insect holes.
- Keep in mind that dried fruits are a concentrated source of dietary fiber, but higher in calories than fresh fruit.
Dairy: Wherever possible, choose low or fat-free dairy products.
- Cheese is milk in concentrated form, so it has far more fat than milk, and the fat is highly saturated. Avoid full-fat cheese. Choose cheeses such as low-fat ricotta, part-skim mozzarella, or the many varieties of reduced-fat cheese on the market today.
Eggs: Available in many different sizes and types. Check expiration dates and always open the container to check for broken or cracked eggs.
Poultry: Select poultry that looks moist and supple. The younger the bird, the more tender. Avoid poultry with signs of drying, discoloration, blemishes, or bruising.
- The leanest choice is the white meat from the breast of chicken or turkey.
- Although skinless dark meat is also lean, it has almost twice the fat calories of white meat.
- When buying ground chicken or turkey, choose ground breast meat, rather than a mixture of dark and white.
Meat: Choose lean cuts (from the round or loin), and avoid meat that is heavily marbled with fat.
- Look for moisture and bright color - a pink color shows freshness, although vacuum-packed meats may look purplish due to lack of exposure to air.
- Check for labels on ground meat for fat content. Look for extra-lean.
Fish and Shellfish: You should always purchase the freshest fish possible: scales, skin, or shell should be moist and bright, with a clean smell.
- If you are buying fillets or steaks, they should not have brown edges.
- Frozen fish should be completely frozen rather than partially defrosted, be odorless, and show no discoloration.
Legumes: Look for legumes of bright color and uniform size. Buying in bulk is the cheapest option, but to ensure freshness buy from a source with a rapid turnover on produce.
Via: Nutrition For Life
Monday, January 3, 2011
Don't Become a Statistic!
It's that time of year again when we all get a fresh start and a new beginning. And for many of us, there's no better time to focus upon areas of our lives that need improvement, whether it's a little fine-tuning or a complete overhaul! And seeing as this is a health and fitness blog, let's get down to business with fitness goals for 2011!
Let me start by saying, "Don't Become a Statistic!" Did you know that only 1 out of every 10 individuals who embark upon a weight-loss or fitness goal will obtain it? Disturbing, I know! So let's discuss the top 3 ways to help ensure that you are one of the achievers!
#1) Develop a Support System: Individuals who develop a support system are 7 times more likely to succeed in a weight-loss or fitness program than those who don't. There are multiple ways to accomplish this and I would recommend any or all of the following:
- Hire a Personal Trainer
- Sign-up for Group Fitness Classes
- Tell people close to you about your goals and their importance to you and ask for their support and encouragement along the way
2) Set Realistic Goals: Think long and hard about what it is you'd like to accomplish and be realistic in setting goals and benchmarks. For instance, instead of setting out to drop 25 pounds, shoot for losing 5 pounds in four weeks instead. Smaller, more manageable goals will help you stay on track and build a sense of accomplishment.
3) Know Yourself: At the end of the day, it's you and only you who will be responsible for your success or failure. So embrace activities that you enjoy and challenge yourself to get better at them. For example, if you absolutely hate running, don't sign up for a 10K or Marathon. Instead, look to activities like cycling, walking, basketball, or tennis instead!
Best of luck to you in 2011!
Let me start by saying, "Don't Become a Statistic!" Did you know that only 1 out of every 10 individuals who embark upon a weight-loss or fitness goal will obtain it? Disturbing, I know! So let's discuss the top 3 ways to help ensure that you are one of the achievers!
#1) Develop a Support System: Individuals who develop a support system are 7 times more likely to succeed in a weight-loss or fitness program than those who don't. There are multiple ways to accomplish this and I would recommend any or all of the following:
- Hire a Personal Trainer
- Sign-up for Group Fitness Classes
- Tell people close to you about your goals and their importance to you and ask for their support and encouragement along the way
2) Set Realistic Goals: Think long and hard about what it is you'd like to accomplish and be realistic in setting goals and benchmarks. For instance, instead of setting out to drop 25 pounds, shoot for losing 5 pounds in four weeks instead. Smaller, more manageable goals will help you stay on track and build a sense of accomplishment.
3) Know Yourself: At the end of the day, it's you and only you who will be responsible for your success or failure. So embrace activities that you enjoy and challenge yourself to get better at them. For example, if you absolutely hate running, don't sign up for a 10K or Marathon. Instead, look to activities like cycling, walking, basketball, or tennis instead!
Best of luck to you in 2011!
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