Thanksgiving has come and gone and many of us are starting the week with a little extra wiggle and jiggle from the mashed potatoes, stuffing, and pumpkin pie. If this is you, don't worry about it! With the right workout plan, you can be back in your skinny jeans just in time for holiday shopping this weekend!
The following workout combines cardiovascular exercise with strength and agility training to shed calories and get that metabolism cranking!
Stationary Bike: 10 Minutes: 75% max intensity
Circuit Training: 1 set of each movement
- 20 Pushups
- 15 Squat and Dumbbell Shoulder Press Combos
- 15 Medicine Ball V-Sits
- 20 Plyometric Hops
- 25 Kettlebell Swings
- 15 Assisted Pullups
- 15 Cable Lumberjacks
* Repeat the cycling and the circuit training 2 more times (total workout = 60 minutes)
This workout can be repeated throughout the week to maximize results. Remember that proper nutrition and an exercise program that combines cardiovascular and strength training is the best way to achieve lasting success in health and fitness.
Monday, November 28, 2011
Tuesday, November 8, 2011
Stay Younger...Longer!
When is your body in it's prime... at age 18, 26, 34, 42?
The answer is 26! According to new research conducted by the Journal of the American Aging Association, the body is in it's prime at age 26. "Muscle protein production steadily declines as people age, thus muscles naturally become weaker. In addition, your heart can't beat as fast or pump as much oxygen because you lose a small fraction of pacemaker cells every year after your mid-twenties".
The good news? Stay active and your body ages "at least 80% slower compared with those who are sedentary". Exercise for a minimum of 30 minutes at an intensity of 60 to 80 percent maximum effort most days of the week. Resistance/strength training should be performed 2 to 3 times per week in addition to cardiovascular training.
Via: Fitness Magazine
The answer is 26! According to new research conducted by the Journal of the American Aging Association, the body is in it's prime at age 26. "Muscle protein production steadily declines as people age, thus muscles naturally become weaker. In addition, your heart can't beat as fast or pump as much oxygen because you lose a small fraction of pacemaker cells every year after your mid-twenties".
The good news? Stay active and your body ages "at least 80% slower compared with those who are sedentary". Exercise for a minimum of 30 minutes at an intensity of 60 to 80 percent maximum effort most days of the week. Resistance/strength training should be performed 2 to 3 times per week in addition to cardiovascular training.
Via: Fitness Magazine
Wednesday, September 7, 2011
Lose Weight and Increase Energy by Switching to Slow Burning Carbohydrates!
Supply your body with slow-burning carbohydrates and you'll experience sustained and steady energy, you'll feel fuller longer, and you'll obtain essential nutrients. Slow burning carbohydrates include whole grains, beans, and most fruits and vegetables.
Fast-burning carbohydrates, on the contrary, include white potatoes, white bread, white rice, most breakfast cereals, sweets, and sugary drinks. These carbs can wreak havoc on your blood sugar resulting in energy crashes and ravenous hunger which can ultimately lead to weight gain and failed attempts at improving your nutrition.
Whole Grains
Whole grains and foods that contain whole grains are digested slowly. As a result, a person's blood sugar level remains lower and their energy supplies lasts longer. To increase your consumption of whole grains, replace breakfast cereals with slow-cooked or steel-cut oatmeal, replace white rice with brown rice, and choose whole-grain bread and pasta that list a whole grain as the first ingredient.
Fruits and Vegetables
Most fruits and vegetables are also a good source of slow-burning carbohydrates. The key with fruits and vegetables is to eat them whole. Juices that are made from either fruits and/or vegetables lack fiber and are absorbed into the bloodstream quickly. Fiber not only slows the absorption of carbs but it also reduces cholesterol and promotes bowel regularity. So remember, eat your fruits and vegetables whole!
Beans
Most types of beans are an excellent source of carbohydrates. Include black beans, garbanzo beans, kidney beans, lentils, black eye peas and navy beans in your diet to increase your consumption of slow-burning carbohydrates.
In addition to providing the health benefits listed above, a diet rich in slow-burning carbohydrates can reduce your risks of heart disease and Type 2 diabetes. Make the decision to switch today!
Fast-burning carbohydrates, on the contrary, include white potatoes, white bread, white rice, most breakfast cereals, sweets, and sugary drinks. These carbs can wreak havoc on your blood sugar resulting in energy crashes and ravenous hunger which can ultimately lead to weight gain and failed attempts at improving your nutrition.
Whole Grains
Whole grains and foods that contain whole grains are digested slowly. As a result, a person's blood sugar level remains lower and their energy supplies lasts longer. To increase your consumption of whole grains, replace breakfast cereals with slow-cooked or steel-cut oatmeal, replace white rice with brown rice, and choose whole-grain bread and pasta that list a whole grain as the first ingredient.
Fruits and Vegetables
Most fruits and vegetables are also a good source of slow-burning carbohydrates. The key with fruits and vegetables is to eat them whole. Juices that are made from either fruits and/or vegetables lack fiber and are absorbed into the bloodstream quickly. Fiber not only slows the absorption of carbs but it also reduces cholesterol and promotes bowel regularity. So remember, eat your fruits and vegetables whole!
Beans
Most types of beans are an excellent source of carbohydrates. Include black beans, garbanzo beans, kidney beans, lentils, black eye peas and navy beans in your diet to increase your consumption of slow-burning carbohydrates.
In addition to providing the health benefits listed above, a diet rich in slow-burning carbohydrates can reduce your risks of heart disease and Type 2 diabetes. Make the decision to switch today!
Wednesday, July 27, 2011
What is a Healthy Body Fat Percentage for Runners?
In Chicago, marathon training season is in full swing! Many of the training programs have gradually increased mileage over the past two months and long runs are now reaching the mid-teens. So how are you holding up? Are you feeling strong and eagerly anticipating your next challenge? If so, congratulations! Or, are you short on energy and/or nursing injuries? I hope not!
A key indicator of how your marathon training season may go is body fat percentage. To run your best, it's important to maintain a healthy body fat level. Too little or too much body fat can hinder performance and lead to injury and illness. To run your best while staying healthy and safe, try to reach and maintain a healthy body fat percentage. Maximizing performance requires reaching the best strength-to-weight ratio possible.
Women's General Body Fat Categories
The American Council on Exercise (ACE) divides body fat percentage into five different categories. They are essential, athletes, fitness, acceptable and obese. Essential body fat ranges from 10 to 14 percent. The athlete category is 14 to 20 percent, while the fitness group is 21 to 24 percent. Any women runner with a body fat percentage between 14 and 24 percent would be considered healthy based on these categories. However, those in the fitness and higher end of the athlete category could possibly improve performance if they slowly lowered their body fat percentage over time.
Men's General Body Fat Categories
The ACE categories for men are the same as for women, but the body fat percentages differ. Men need 2 to 5 percent body fat. The recommended athlete range is 6 to 13 percent, and the fitness category covers 14 to 17 percent. As with women, a male runner with a body fat percentage in either the athlete or fitness category would be considered healthy. But he might be able to improve performance while maintaining health by working towards the lower range.
An Important Note for Female Athletes
The female athlete triad is the term given to the combination of amenorrhea, osteoporosis and disordered eating. Any female athlete with body fat levels below a healthy level is at risk for this condition. Body fat levels that are too low lead to amenorrhea, the cessation of the menstrual cycle. This has negative effects on estrogen levels, which are critical for maintaining healthy bones. If female athletes have low estrogen for prolonged time periods, they risk osteoporosis and other skeletal injuries such as stress fractures, especially because training volume tends to stay at a high level. Female athletes need to maintain a healthy body fat level, which does not prevent a normal menstrual cycle.
Via: Livestrong.com
A key indicator of how your marathon training season may go is body fat percentage. To run your best, it's important to maintain a healthy body fat level. Too little or too much body fat can hinder performance and lead to injury and illness. To run your best while staying healthy and safe, try to reach and maintain a healthy body fat percentage. Maximizing performance requires reaching the best strength-to-weight ratio possible.
Women's General Body Fat Categories
The American Council on Exercise (ACE) divides body fat percentage into five different categories. They are essential, athletes, fitness, acceptable and obese. Essential body fat ranges from 10 to 14 percent. The athlete category is 14 to 20 percent, while the fitness group is 21 to 24 percent. Any women runner with a body fat percentage between 14 and 24 percent would be considered healthy based on these categories. However, those in the fitness and higher end of the athlete category could possibly improve performance if they slowly lowered their body fat percentage over time.
Men's General Body Fat Categories
The ACE categories for men are the same as for women, but the body fat percentages differ. Men need 2 to 5 percent body fat. The recommended athlete range is 6 to 13 percent, and the fitness category covers 14 to 17 percent. As with women, a male runner with a body fat percentage in either the athlete or fitness category would be considered healthy. But he might be able to improve performance while maintaining health by working towards the lower range.
An Important Note for Female Athletes
The female athlete triad is the term given to the combination of amenorrhea, osteoporosis and disordered eating. Any female athlete with body fat levels below a healthy level is at risk for this condition. Body fat levels that are too low lead to amenorrhea, the cessation of the menstrual cycle. This has negative effects on estrogen levels, which are critical for maintaining healthy bones. If female athletes have low estrogen for prolonged time periods, they risk osteoporosis and other skeletal injuries such as stress fractures, especially because training volume tends to stay at a high level. Female athletes need to maintain a healthy body fat level, which does not prevent a normal menstrual cycle.
Via: Livestrong.com
Friday, July 8, 2011
"It Hurts To Sit Still"...Why You Should Consider a Personal Trainer!
I recently received the following email from a client:
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
"I used to consider myself in relatively decent shape…I go to the gym 5 days a week, I work hard when I’m there, etc. After training with you yesterday, it hurts me to sit still. Truly, I hurt everywhere. Blinking hurts me. Well done!"
If you've ever considered hiring a personal trainer, just do it! Experienced fitness professionals know how properly assess their clients and develop programs that are individually tailored for their goals. In addition, good personal trainers can think on their feet and modify workouts on the fly. They know how to motivate, encourage and hold their clients accountable. By doing so, your chances for success will increase tenfold!
Client - Trainer relationships can vary to a great degree. For instance, I have some clients who I see three times a week, others only once or twice. And for some, once every two or three weeks is enough; we meet to freshen-up and change routines and make sure they're progressing towards their goals!
If you have health and fitness goals and could use some help achieving them, reach out. It's amazing what positive energy and close attention to detail can do!
Be Well,
Jake
Endurance Personal Training
Thursday, June 23, 2011
Get Faster, Improve Your Endurance and Finish Stronger with these Training Runs!
Ever gotten tired of doing long, boring training runs? Well, your not the only one! To break up the monotony of your everyday routine and increase your speed and endurance, incorporate these workouts into your schedule:
Tempo Runs
Why: Tempo runs train your body so that you can run harder, longer!
How: Estimate your fastest 3 mile time (this may be your 5K PR), calculate the pace per mile, then add 30 seconds to the per mile pace. So, if your fastest 3 mile time is 21 minutes, your pace per mile would be 7 minutes. Add 30 seconds to the 7 minutes and your tempo run pace would be 7 minute and 30 second miles. Run at this pace for 4 miles!
Fartleks
Why: Fartleks (meaning "speed play") help sharpen your speed and improve your speed endurance!
How: Over the course of an entire run, vary your speeds between fast and slow. For example, over the course of a 2 mile training run, introduce short distance intervals of fast running that are immediately followed by slower recovery intervals. Repeat this cycle over the course of the 2 mile run. For best results, vary your interval speeds and distances as well as the overall distance of your run.
Fast-Finish Long Runs (Negative Split)
Why: You'll train your body to finish strong!
How: Over the course of a long training run, perform the first half of your run at your normal pace. Then, at the midway point, pick up the pace by 10 to 20 seconds per mile.
***For best results, wear a watch so you can be precise with your timing!
Tempo Runs
Why: Tempo runs train your body so that you can run harder, longer!
How: Estimate your fastest 3 mile time (this may be your 5K PR), calculate the pace per mile, then add 30 seconds to the per mile pace. So, if your fastest 3 mile time is 21 minutes, your pace per mile would be 7 minutes. Add 30 seconds to the 7 minutes and your tempo run pace would be 7 minute and 30 second miles. Run at this pace for 4 miles!
Fartleks
Why: Fartleks (meaning "speed play") help sharpen your speed and improve your speed endurance!
How: Over the course of an entire run, vary your speeds between fast and slow. For example, over the course of a 2 mile training run, introduce short distance intervals of fast running that are immediately followed by slower recovery intervals. Repeat this cycle over the course of the 2 mile run. For best results, vary your interval speeds and distances as well as the overall distance of your run.
Fast-Finish Long Runs (Negative Split)
Why: You'll train your body to finish strong!
How: Over the course of a long training run, perform the first half of your run at your normal pace. Then, at the midway point, pick up the pace by 10 to 20 seconds per mile.
***For best results, wear a watch so you can be precise with your timing!
Monday, June 13, 2011
Wave 2 of the Endurance Boot Camp Begins Tomorrow!
The Endurance Boot Camp is the ultimate fat burning and muscle toning workout! Whether you want to lose weight, build a lean and toned physique, or enhance your current fitness routine, this boot camp will help you reach your fitness goals quickly.
The one-hour boot camps will feature circuit and interval training techniques designed to get your heart pounding and your muscles pumping! Participants can expect to burn calories and shed pounds while building muscle definition from head to toe.
Find out more and register today at Endurance Personal Training!
The one-hour boot camps will feature circuit and interval training techniques designed to get your heart pounding and your muscles pumping! Participants can expect to burn calories and shed pounds while building muscle definition from head to toe.
Find out more and register today at Endurance Personal Training!
Sunday, May 29, 2011
My Experience in Start Corral A!
After 9 years of endurance racing, I (and Megan) began yesterday's Soldier Field 10 Mile Race from start corral A. And what an experience it was! For those of you new to endurance sports, a corral is a sectioned area at a race's starting line, where race participants are grouped according to their expected finishing time. The fastest runners are usually in the first corrals and the slowest runners are in the corrals at the back.
We arrived at the starting line approximately 15 minutes early, flashed our corral A entrance bibs and were allowed entrance a mere 20 feet from the starting line. And from there, the rest is history!
The Soldier Field 10 Miler is a large race with 15,000 registrants. And like nearly all of the larger races, this one isn't immune to some of the issues that occur naturally with large crowds. But all of this was lost in corral A.
We immediately made our way to the center of the corral and had no problems doing so. For the first time ever, we had room to maneuver before the gun went off; room to move, room to stretch, room to remain comfortable. From there, I took notice of the others who had also earned a spot in corral A. I noticed immediately that it was quiet. There was no nervous chatter, no small talk, no comments about the weather. I took note of the other runner's attire; worn in sneakers and slightly frayed technical shorts and tops. And underneath it all, there were muscles. Exposed arms and legs, long and lean, that can only be earned through hard work and dedication!
After the gun sounded, we quickly set out at our goal pace. And once again, it was comfortable. There was room to maneuver, room to run, room to remain in control. At the turning point around mile 5, it occurred to me again how pleasant this experience was. Everyone was silent, everyone was running and everyone was pushing. For the past 5 miles, all that was heard was feet on pavement, hearts pounding, and chests breathing!
For the entire second half of this race, the intensity grew. For many endurance athletes, 10 miles is a short race which enables runners to push for speed. And that we did!
In what seamed like no time at all, we crossed the finish line (the 50 yard line of Soldier Field). And with it, we'd set new PR's (personal records) finishing in 1 hour, 13 minutes, 21 seconds (7 minute 21 second miles). But above all that, we'd experienced something new. Something that can only be attained through hard work and dedication!
We arrived at the starting line approximately 15 minutes early, flashed our corral A entrance bibs and were allowed entrance a mere 20 feet from the starting line. And from there, the rest is history!
The Soldier Field 10 Miler is a large race with 15,000 registrants. And like nearly all of the larger races, this one isn't immune to some of the issues that occur naturally with large crowds. But all of this was lost in corral A.
We immediately made our way to the center of the corral and had no problems doing so. For the first time ever, we had room to maneuver before the gun went off; room to move, room to stretch, room to remain comfortable. From there, I took notice of the others who had also earned a spot in corral A. I noticed immediately that it was quiet. There was no nervous chatter, no small talk, no comments about the weather. I took note of the other runner's attire; worn in sneakers and slightly frayed technical shorts and tops. And underneath it all, there were muscles. Exposed arms and legs, long and lean, that can only be earned through hard work and dedication!
After the gun sounded, we quickly set out at our goal pace. And once again, it was comfortable. There was room to maneuver, room to run, room to remain in control. At the turning point around mile 5, it occurred to me again how pleasant this experience was. Everyone was silent, everyone was running and everyone was pushing. For the past 5 miles, all that was heard was feet on pavement, hearts pounding, and chests breathing!
For the entire second half of this race, the intensity grew. For many endurance athletes, 10 miles is a short race which enables runners to push for speed. And that we did!
In what seamed like no time at all, we crossed the finish line (the 50 yard line of Soldier Field). And with it, we'd set new PR's (personal records) finishing in 1 hour, 13 minutes, 21 seconds (7 minute 21 second miles). But above all that, we'd experienced something new. Something that can only be attained through hard work and dedication!
Tuesday, May 17, 2011
Alter Your Body Composition!
Ever had the desire to lose weight and tone-up? Perhaps you've even wanted to lose inches around your hips and waist and add muscular definition to your arms, legs, abs and butt. Well, this can be done! Use the following blueprint to accomplish your goals and get in the best shape of your life.
A person's body composition is comprised by the amount of fat, muscle and bone in their bodies. And because muscular tissue takes up less space than fatty tissue, two people of identical height and weight may look completely different because they have a different body composition. So how can you develop a leaner, stronger, more toned physique? By circuit training!
Circuit Training is done by combining a series of exercises for different muscle groups and performing one after the other, with minimal rest. The number of exercises and repetitions performed can be manipulated to enhance the desired effect.
An example of a traditional circuit is:
Pushups
Body Weight Lunges
Plank
Jump Rope
For individuals looking to lose fat and increase lean muscle mass, I would recommend performing 12-15 repetitions for each exercise.
When building circuits, be sure to include exercises that will target and train each of the seven muscle groups: legs, core, biceps, triceps, chest, back and shoulders. And over time, continue to re-introduce new challenges into your workout by adding different exercises to your routine.
To learn more and have individualized circuit workouts built for you, visit Endurance Personal Training! We are currently offering both indoor and outdoor training sessions.
Be Well,
Jake
A person's body composition is comprised by the amount of fat, muscle and bone in their bodies. And because muscular tissue takes up less space than fatty tissue, two people of identical height and weight may look completely different because they have a different body composition. So how can you develop a leaner, stronger, more toned physique? By circuit training!
Circuit Training is done by combining a series of exercises for different muscle groups and performing one after the other, with minimal rest. The number of exercises and repetitions performed can be manipulated to enhance the desired effect.
An example of a traditional circuit is:
Pushups
Body Weight Lunges
Plank
Jump Rope
For individuals looking to lose fat and increase lean muscle mass, I would recommend performing 12-15 repetitions for each exercise.
When building circuits, be sure to include exercises that will target and train each of the seven muscle groups: legs, core, biceps, triceps, chest, back and shoulders. And over time, continue to re-introduce new challenges into your workout by adding different exercises to your routine.
To learn more and have individualized circuit workouts built for you, visit Endurance Personal Training! We are currently offering both indoor and outdoor training sessions.
Be Well,
Jake
Thursday, May 5, 2011
Stronger Abs and a More Narrow Waist!
One of my favorite ab exercises is the half-jackknife. This exercise will not only strengthen your core and tone your abs, but it can make your waist look narrower by targeting the sides of your abs!
To perform this exercise,
> Lie faceup on a mat with your legs flat on the floor and your arms extended overhead
> Crunch up until your shoulder blades are off the mat
> Simultaneously, raise your right leg to 45 degrees
> Reach your left hand toward your right shin
> Lower your body to the starting position
> Complete 12 repetitions and then switch legs and repeat
* To increase the effectiveness of this exercise, perform while laying on a Bosu and/or with a 5 pound dumbbell in hand!
To perform this exercise,
> Lie faceup on a mat with your legs flat on the floor and your arms extended overhead
> Crunch up until your shoulder blades are off the mat
> Simultaneously, raise your right leg to 45 degrees
> Reach your left hand toward your right shin
> Lower your body to the starting position
> Complete 12 repetitions and then switch legs and repeat
* To increase the effectiveness of this exercise, perform while laying on a Bosu and/or with a 5 pound dumbbell in hand!
Thursday, April 28, 2011
Running is GOOD for You!
Scientific studies continue to prove that running improves health and well-being! Here are the latest reasons to lace up:
Keep the Beat
Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure medicine and 34 percent less likely to need cholesterol medicine compared with those who don't go farther than 3 miles.
Build Bone
Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.
Function Well
Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.
Look Ahead
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.
Think Fast
British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.
Stay Sharp
A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.
Sleep Tight
Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.
Sneeze Less
People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.
Breathe Easy
Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.
Live Longer
A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.
Via: Runner's World
Keep the Beat
Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure medicine and 34 percent less likely to need cholesterol medicine compared with those who don't go farther than 3 miles.
Build Bone
Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.
Function Well
Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.
Look Ahead
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.
Think Fast
British workers were surveyed on a day they worked out and a day they didn't. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.
Stay Sharp
A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.
Sleep Tight
Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn't. They also slept for an extra hour on days they exercised.
Sneeze Less
People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.
Breathe Easy
Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.
Live Longer
A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don't exercise. A separate study found that active people have a 50 percent lower risk of premature death.
Via: Runner's World
Thursday, April 21, 2011
Strength Training for Endurance Athletes!
Strength Training should be an important component of all long-distance running and triathlon training programs. The primary benefits of performing strength training are injury prevention and performance enhancement. Because these benefits are not achieved through running or cross-training alone, runners should engage is a well-designed program.
1. Injury Prevention: One of the most effective means for minimizing the tissue trauma associated with distance running is developing stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should strength train regularly.
2. Performance Enhancement: A properly designed strength training program will enhance a runner's performance through improved muscular strength and endurance, improved joint flexibility, increased power production, improved running economy, and improved body composition (as a result of an increased basal metabolic rate).
Although different types of strength training can be beneficial for runners, training in a more functional manner will produce far greater results. This is because the human body works as an integrated unit, not just one body part at a time. To perform functional training, individuals should train movements, not just muscles.
Examples of functional exercises for runners include:
- Step-Up and Dumbbell Bicep Curl Combo
- One Leg Hip Extension and Dumbbell Triceps Press Combo
- 2 Arm Kettlebell Swing
Good luck!
1. Injury Prevention: One of the most effective means for minimizing the tissue trauma associated with distance running is developing stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should strength train regularly.
2. Performance Enhancement: A properly designed strength training program will enhance a runner's performance through improved muscular strength and endurance, improved joint flexibility, increased power production, improved running economy, and improved body composition (as a result of an increased basal metabolic rate).
Although different types of strength training can be beneficial for runners, training in a more functional manner will produce far greater results. This is because the human body works as an integrated unit, not just one body part at a time. To perform functional training, individuals should train movements, not just muscles.
Examples of functional exercises for runners include:
- Step-Up and Dumbbell Bicep Curl Combo
- One Leg Hip Extension and Dumbbell Triceps Press Combo
- 2 Arm Kettlebell Swing
Good luck!
Thursday, April 14, 2011
Pre-Race Dinner!
If you read 10 different books about pre-race preparation for different endurance events, you'll likely find 10 completely different strategies. The reason for this is simple; each person's body and digestive system is unique!
So how to do you know what's right for you? Race often and pay particularly close attention to what works (and what doesn't)!
My own personal experience has led me to believe that an athlete shouldn't alter their pre-race dinner much from what they've eaten on the eve of their long distance training events. By doing so, you're creating consistency and consistency creates confidence!
My favorite pre-race dinner consists of:
1 Grilled Chicken Breast
Large Serving of Steamed Vegetables
Approximately 3/4 of a Cup of Brown Rice
Plenty of Water
And in case you're wondering, I'm very much against "carbo loading". Eat an extra large serving of pasta and you may end up running...right to the portable toilets!
Train hard, have fun, and good luck!
So how to do you know what's right for you? Race often and pay particularly close attention to what works (and what doesn't)!
My own personal experience has led me to believe that an athlete shouldn't alter their pre-race dinner much from what they've eaten on the eve of their long distance training events. By doing so, you're creating consistency and consistency creates confidence!
My favorite pre-race dinner consists of:
1 Grilled Chicken Breast
Large Serving of Steamed Vegetables
Approximately 3/4 of a Cup of Brown Rice
Plenty of Water
And in case you're wondering, I'm very much against "carbo loading". Eat an extra large serving of pasta and you may end up running...right to the portable toilets!
Train hard, have fun, and good luck!
Sunday, April 10, 2011
Tread Rightly!
Before you hit your stride on the treadmill, bump up the incline! Exercise physiologist Tom Holland says, "The 0 incline setting on most machines is actually slightly downhill. A 1.0 incline will simulate a flat surface and help you burn more calories."
Don't feel like you have to stop there though as steep hills are excellent for improving your cardiovascular endurance, firming your lower body, and shedding flab!
I would recommend introducing hills into your treadmill training by creating intervals. Run for 1 to 5 minutes at 0 incline, then increase your incline to 1-3 percent. Run for 1 to 5 more minutes before returning to the original incline setting. Repeat for your entire treadmill workout. Then, as your fitness level improves over time, make your intervals more challenging!
Via: Shape
Don't feel like you have to stop there though as steep hills are excellent for improving your cardiovascular endurance, firming your lower body, and shedding flab!
I would recommend introducing hills into your treadmill training by creating intervals. Run for 1 to 5 minutes at 0 incline, then increase your incline to 1-3 percent. Run for 1 to 5 more minutes before returning to the original incline setting. Repeat for your entire treadmill workout. Then, as your fitness level improves over time, make your intervals more challenging!
Via: Shape
Wednesday, March 30, 2011
Looking to Lose Weight and Increase Performance?
If your overall health and fitness goals include losing weight and/or improving performance, High Intensity Interval Training may be right for you:
What is HIIT?
High Intensity Interval Training is a exercise strategy that is intended to improve performance and burn fat by performing short bouts of intense cardiovascular exercise. The original protocol calls for a 1:2 ratio for work to recovery periods. For example, a runner would alternate 30 seconds of hard sprinting with 1 minute of jogging or walking.
How can I add HIIT into my workout plan?
There are two ways for you to add HIIT into your exercise program:
- On cardio only days, warm up for 5 minutes by running or cycling at a moderate intensity. Then, give 80% of maximum effort for 60-90 seconds. Follow that with 120-180 seconds (twice your maximum effort time) at medium intensity. Repeat 6-10 times. Then, cool-down.
- On strength training days, introduce high intensity intervals of 30-60 seconds into your strength trainings circuits. An example of this could be; dumbbell chest press, weighted jump rope, body weight squats.
What are the benefits of doing HIIT?
High Intensity Interval Training has been shown to increase a person's resting metabolic rate (RMR) for 24 hours after exercise due to EPOC (excess post-exercise oxygen consumption). Additionally, HIIT may improve maximal oxygen consumption (VO2 max) more effectively than traditional aerobic workouts. Therefore, a person's resting metabolic rate could be burning up to nine times more fat than had they spent more time on the treadmill working at a moderate pace. High-intensity interval training has also been shown to improve athletic performance for already well-trained athletes!
How often should I do HIIT?
I would recommend doing HIIT workouts between 1 and 3 times per week. As with most strategies, this one's most effective when used in conjunction with other programs.
**Please note note that these types of workouts are very intense, and participants should use caution when increasing overall effort.
What is HIIT?
High Intensity Interval Training is a exercise strategy that is intended to improve performance and burn fat by performing short bouts of intense cardiovascular exercise. The original protocol calls for a 1:2 ratio for work to recovery periods. For example, a runner would alternate 30 seconds of hard sprinting with 1 minute of jogging or walking.
How can I add HIIT into my workout plan?
There are two ways for you to add HIIT into your exercise program:
- On cardio only days, warm up for 5 minutes by running or cycling at a moderate intensity. Then, give 80% of maximum effort for 60-90 seconds. Follow that with 120-180 seconds (twice your maximum effort time) at medium intensity. Repeat 6-10 times. Then, cool-down.
- On strength training days, introduce high intensity intervals of 30-60 seconds into your strength trainings circuits. An example of this could be; dumbbell chest press, weighted jump rope, body weight squats.
What are the benefits of doing HIIT?
High Intensity Interval Training has been shown to increase a person's resting metabolic rate (RMR) for 24 hours after exercise due to EPOC (excess post-exercise oxygen consumption). Additionally, HIIT may improve maximal oxygen consumption (VO2 max) more effectively than traditional aerobic workouts. Therefore, a person's resting metabolic rate could be burning up to nine times more fat than had they spent more time on the treadmill working at a moderate pace. High-intensity interval training has also been shown to improve athletic performance for already well-trained athletes!
How often should I do HIIT?
I would recommend doing HIIT workouts between 1 and 3 times per week. As with most strategies, this one's most effective when used in conjunction with other programs.
**Please note note that these types of workouts are very intense, and participants should use caution when increasing overall effort.
Saturday, March 26, 2011
Need To Get Fit In A Flash? Come Check Out Endurance Personal Training @ Lululemon!
Need to get fit in a flash? Come check out Endurance Personal Training's live demonstration today at Lululemon Athletica: Gold Coast. We'll be discussing the secrets behind Circuit Training and the benefits of introducing HIIT (High Intensity Interval Training) into your workouts!
Monday, March 21, 2011
Poultry (including ostrich and pheasant) for Protein!
While chicken, turkey, and other poultry (birds such as duck, goose, quail, pheasant, partridge, ostrich, and guinea fowl) are healthier than red meat in terms of saturated fat content, there are significant differences according to which bird is chosen, which part is eaten, and how it is prepared and cooked.
The fat content of poultry is much higher when the dark meat (wings and thighs) is eaten. You should also remove the skin prior to serving as it adds significant saturated fat content to the finished dish. Another way to minimize the saturated fat content of poultry is to grill, bake, or broil the meat!
Manufactured poultry products, such as sausages, hot dogs, and burgers, are not always healthier for you than those made from red meat. Be sure to look for lower fat, lower sodium versions!
Which Poultry Should I Choose?
Regarding fat content, it's import to keep in mind that all poultry are not created equal. For example, white meat from chicken and turkey have a similar calorie and saturated fat content, but duck and goose meat are very fatty. Ostrich, quail, and pheasant are lowest in fat, cholesterol, and calories, and they all have roughly an equivalent amount of protein per serving.
Poultry - Fat%
Turkey Breast (no skin) 18%
Chicken Breast (no skin) 24%
Chicken Dark Meat (no skin) 43%
Turkey Dark Meat (no skin) 47%
Goose (no skin) 48%
Via: Nutrition For Life
The fat content of poultry is much higher when the dark meat (wings and thighs) is eaten. You should also remove the skin prior to serving as it adds significant saturated fat content to the finished dish. Another way to minimize the saturated fat content of poultry is to grill, bake, or broil the meat!
Manufactured poultry products, such as sausages, hot dogs, and burgers, are not always healthier for you than those made from red meat. Be sure to look for lower fat, lower sodium versions!
Which Poultry Should I Choose?
Regarding fat content, it's import to keep in mind that all poultry are not created equal. For example, white meat from chicken and turkey have a similar calorie and saturated fat content, but duck and goose meat are very fatty. Ostrich, quail, and pheasant are lowest in fat, cholesterol, and calories, and they all have roughly an equivalent amount of protein per serving.
Poultry - Fat%
Turkey Breast (no skin) 18%
Chicken Breast (no skin) 24%
Chicken Dark Meat (no skin) 43%
Turkey Dark Meat (no skin) 47%
Goose (no skin) 48%
Via: Nutrition For Life
Wednesday, March 16, 2011
Make It "Grain"
Fuel Your Runs and Trim Your Waistline in a Whole New Way
Brown rice, oats, and other whole grains are a rich source of vitamins and minerals, and glycogen-rebuilding carbs. But a recent study from Tufts University found another reason to add them to your diet: Adults who eat three servings of whole grains daily while limiting refined versions have less abdominal fat and avoid unwanted weight gain.
Just remember, it's three servings per day (not per meal), and you need to limit the refined versions!
Quinoa - Provides 63% of your Daily Value of manganese in just one cup. Look for red quinoa for an extra boost of antioxidants.
Rice - Whole-grain brown, black, even purple rice are rich in magnesium and iron, which is needed to help keep energy levels high.
Rye - A good source of selenium, which protects cells from damage caused by exercise.
Oats - Hearty-tasting oat "groats" (the whole oat kernel with just the outermost hull removed) are rich in cholesterol-lowering fiber.
Barley - This is a high-fiber grain with a nutty taste.
Via: Runner's World
Brown rice, oats, and other whole grains are a rich source of vitamins and minerals, and glycogen-rebuilding carbs. But a recent study from Tufts University found another reason to add them to your diet: Adults who eat three servings of whole grains daily while limiting refined versions have less abdominal fat and avoid unwanted weight gain.
Just remember, it's three servings per day (not per meal), and you need to limit the refined versions!
Quinoa - Provides 63% of your Daily Value of manganese in just one cup. Look for red quinoa for an extra boost of antioxidants.
Rice - Whole-grain brown, black, even purple rice are rich in magnesium and iron, which is needed to help keep energy levels high.
Rye - A good source of selenium, which protects cells from damage caused by exercise.
Oats - Hearty-tasting oat "groats" (the whole oat kernel with just the outermost hull removed) are rich in cholesterol-lowering fiber.
Barley - This is a high-fiber grain with a nutty taste.
Via: Runner's World
Sunday, March 13, 2011
Get Creative...and Eat More Veggies!
Vegetables are an important part of maintaining proper nutrition. They can contribute to maintaining a healthy weight, and they can reduce the risk of stroke, heart disease and some cancers. Here are 7 creative ways to get more veggies into your diet:
- Make a "pasta" dish with spaghetti squash instead of noodles.
- Instead of cheese and meat, add onions, mushrooms, and green peppers to your omelet.
- Add chopped spinach to meat when preparing hamburgers with ground turkey.
- Puree cooked vegetables and add them to stews and soups.
- Baking? Add shredded carrots to muffins or bread.
- Try mashed cauliflower instead of mashed potatoes.
- Use chunky salsa in place of sugary condiments (BBQ sauce, ketchup) and high-fat dips.
- Make a "pasta" dish with spaghetti squash instead of noodles.
- Instead of cheese and meat, add onions, mushrooms, and green peppers to your omelet.
- Add chopped spinach to meat when preparing hamburgers with ground turkey.
- Puree cooked vegetables and add them to stews and soups.
- Baking? Add shredded carrots to muffins or bread.
- Try mashed cauliflower instead of mashed potatoes.
- Use chunky salsa in place of sugary condiments (BBQ sauce, ketchup) and high-fat dips.
Tuesday, March 8, 2011
Injuries!
Athletes experience injuries, regardless of the level of competition they're at! Bumps, bruises, sprains and strains happen to weekend warriors and to seasoned competitive athletes, alike. So what should you do in the event that you're sidelined with pain?
Rest! It's important to give injuries ample time to heal to prevent re-injury or even worse, complicating matters. If your injury is in an isolated area, it may be possible to work around it. But be careful, and consult a professional if you have questions. And also, in the event of severe or prolonged pain , consult a medical professional for assessment.
Rest! It's important to give injuries ample time to heal to prevent re-injury or even worse, complicating matters. If your injury is in an isolated area, it may be possible to work around it. But be careful, and consult a professional if you have questions. And also, in the event of severe or prolonged pain , consult a medical professional for assessment.
Monday, March 7, 2011
Healthier...Fast Food
If you're paying close attention to your nutrition, I recommend staying far away from fast food. But sometimes, family commitments, work deadlines, and unforeseen circumstances make fast food unavoidable. So next time you're forced to hit the drive-thru, refer to this list for fast food top picks!
McDonald's
Healthiest Meal: Honey Mustard Grilled Snack Wrap and Snack Size Fruit and Walnut Salad
Wendy's
Healthiest Meal: Large Chili with side of Mandarin Oranges
KFC
Healthiest Meal: Honey BBQ Sandwich and Large Corn on the Cobb
Taco Bell
Healthiest Meal: Fresco Bean Burrito
Subway
Healthiest Meal: 6-in. Veggie Delite Sub on Italian Bread, Apple Slices, Baked Lay's
Starbucks
Healthiest Meal: Roasted Vegetable Panini
Via: Family Circle
McDonald's
Healthiest Meal: Honey Mustard Grilled Snack Wrap and Snack Size Fruit and Walnut Salad
Wendy's
Healthiest Meal: Large Chili with side of Mandarin Oranges
KFC
Healthiest Meal: Honey BBQ Sandwich and Large Corn on the Cobb
Taco Bell
Healthiest Meal: Fresco Bean Burrito
Subway
Healthiest Meal: 6-in. Veggie Delite Sub on Italian Bread, Apple Slices, Baked Lay's
Starbucks
Healthiest Meal: Roasted Vegetable Panini
Via: Family Circle
Monday, February 28, 2011
Fire-Up the Burn!
Who could argue with the picturesque physiques of Hilary Swank (Million Dollar Baby) or Mark Wahlberg (The Fighter) in their recent box-office performances? Boxing not only makes for good movies, but it also creates a kick-butt workout!
When combined with traditional strength training exercises, boxing can blast fat and sculpt muscles to help you achieve a leaner, stronger you! Introduce the following circuit workout into your traditional exercise plan to increase the intensity and break-up the flow of your routine!
You'll Need:
- 5 lb. dumbbells (or heavier, depending on your strength)
- Boxing Gloves
- A Heavy Bag or a Partner/Trainer with Boxing Mitts
- Jump Rope
Warm-Up
2 Minutes: Jumping Rope
2 Minutes: Boxing Warm-up (combining jabs, crosses, and side-hooks)
Circuit 1:
1 Minute: Push-ups
Dumbbell Lunges (alternating legs - 15 reps for each)
1 Minute: Jumping Rope
Dumbbell Bicep Curls (alternating arms - 15 reps for each)
Crunches (25 reps)
Boxing: 2 - 2 minute rounds (combining jabs, crosses, and side-hooks)
Circuit 2:
Dumbbell Squat (15 reps)
Dumbbell Shoulder Press (15 reps)
1 Minute: Jumping Rope
Dumbbell Triceps Kickback (15 reps for each arm)
1 Minute: Plank
Boxing: 2 - 2 minute rounds (combing jabs, crosses, and side-hooks)
For best results, REPEAT both circuits 3 times!
When combined with traditional strength training exercises, boxing can blast fat and sculpt muscles to help you achieve a leaner, stronger you! Introduce the following circuit workout into your traditional exercise plan to increase the intensity and break-up the flow of your routine!
You'll Need:
- 5 lb. dumbbells (or heavier, depending on your strength)
- Boxing Gloves
- A Heavy Bag or a Partner/Trainer with Boxing Mitts
- Jump Rope
Warm-Up
2 Minutes: Jumping Rope
2 Minutes: Boxing Warm-up (combining jabs, crosses, and side-hooks)
Circuit 1:
1 Minute: Push-ups
Dumbbell Lunges (alternating legs - 15 reps for each)
1 Minute: Jumping Rope
Dumbbell Bicep Curls (alternating arms - 15 reps for each)
Crunches (25 reps)
Boxing: 2 - 2 minute rounds (combining jabs, crosses, and side-hooks)
Circuit 2:
Dumbbell Squat (15 reps)
Dumbbell Shoulder Press (15 reps)
1 Minute: Jumping Rope
Dumbbell Triceps Kickback (15 reps for each arm)
1 Minute: Plank
Boxing: 2 - 2 minute rounds (combing jabs, crosses, and side-hooks)
For best results, REPEAT both circuits 3 times!
Sunday, February 27, 2011
Half-Marathon Training
I remember running my first half-marathon. It's been many years, but I still remember getting the call from my friend that Friday. She informed me that her running partner had been called out of town for work and was unable to run the half-marathon that Sunday. She said she had a bib number and asked if I was interested.
Excitedly, I said "Yes", but then started thinking aloud. It was late summer and I had been training for months for an Olympic Distance triathlon. My endurance was strong, but my longest training run was only 6 miles. How could I possibly run 13.1? But I knew I could do it if I pushed. My bricks (triathlon training where you combine two legs (running, biking / biking, swimming / running, swimming)) would carry me through!
I decided I was up for the challenge, and excitedly entered the race. I finished strong and have been hooked on distance running since!
I share this story because sometimes we have to take a leap of faith! Our bodies are incredible machines and with determination and dedication, we can achieve goals that were at one-time unthinkable!
Spring is right around the corner and with it comes a number of excellent races. On Sunday, May 15th, 11 weeks from today, is the Chicago Spring Half Marathon! I challenge you to get out of your comfort zone and experience something new this year!
I'd love to help you with a training program that's customized to your schedule and ability. Please contact me if this of interest to you. There's no better time than the present, so let's start something exciting, today!
Excitedly, I said "Yes", but then started thinking aloud. It was late summer and I had been training for months for an Olympic Distance triathlon. My endurance was strong, but my longest training run was only 6 miles. How could I possibly run 13.1? But I knew I could do it if I pushed. My bricks (triathlon training where you combine two legs (running, biking / biking, swimming / running, swimming)) would carry me through!
I decided I was up for the challenge, and excitedly entered the race. I finished strong and have been hooked on distance running since!
I share this story because sometimes we have to take a leap of faith! Our bodies are incredible machines and with determination and dedication, we can achieve goals that were at one-time unthinkable!
Spring is right around the corner and with it comes a number of excellent races. On Sunday, May 15th, 11 weeks from today, is the Chicago Spring Half Marathon! I challenge you to get out of your comfort zone and experience something new this year!
I'd love to help you with a training program that's customized to your schedule and ability. Please contact me if this of interest to you. There's no better time than the present, so let's start something exciting, today!
Tuesday, February 22, 2011
Where Does Your Diet Fall on the Glycemic Index Scale?
There's no doubt that carbohydrates, one of the three macronutrients, gives us energy! However, not all carbohydrate foods are created equal. In fact, they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbohydrates, the ones that produce only small fluctuations in our blood glucose and insulin levels, is one of the secrets to long-term health. Doing so will help with sustainable weight loss and will reduce your risk of heart disease and diabetes.
So, what steps can you take to switch to or maintain a low GI diet?
> Eat lots of fruits and vegetables (except potatoes which have a high GI)
> Replace white rice/pasta with whole wheat noodles, quinoa or brown rice
> Use breads made of whole grains
> Use breakfast cereals that are made of wheat, bran, barley, or oats
> Did I mention eat lots of vegetables!!!
Via: glycemicindex.com
So, what steps can you take to switch to or maintain a low GI diet?
> Eat lots of fruits and vegetables (except potatoes which have a high GI)
> Replace white rice/pasta with whole wheat noodles, quinoa or brown rice
> Use breads made of whole grains
> Use breakfast cereals that are made of wheat, bran, barley, or oats
> Did I mention eat lots of vegetables!!!
Via: glycemicindex.com
Thursday, February 17, 2011
A Healthy Snack, Made Healthier!
I love peanut butter! And it's not only delicious, it's nutritious! All-natural peanut and almond butters are considered to be of the healthiest foods as they're loaded with heart-healthy monounsaturated fats and pack a protein-rich punch. When choosing your nut butter, opt for one whose lone ingredient is nuts (almonds or peanuts).
The only negative of all-natural nut butters is these foods are calorie dense which is a result of the fat content. A typical serving (2 Tbsp) contains 190 calories, 140 of which come from fat (albeit, healthy fat).
To reduce the amount of fat in a typical jar of peanut butter, simply drain the separated oil from the top of the jar immediately after opening. By doing so, you can remove as much as 5 tablespoons from a 16 oz. jar, which is equivalent to 75 grams of fat or 675 calories! This is approximately 1/3 of the overall fat content!
Happy Snacking!
The only negative of all-natural nut butters is these foods are calorie dense which is a result of the fat content. A typical serving (2 Tbsp) contains 190 calories, 140 of which come from fat (albeit, healthy fat).
To reduce the amount of fat in a typical jar of peanut butter, simply drain the separated oil from the top of the jar immediately after opening. By doing so, you can remove as much as 5 tablespoons from a 16 oz. jar, which is equivalent to 75 grams of fat or 675 calories! This is approximately 1/3 of the overall fat content!
Happy Snacking!
Monday, February 14, 2011
Test Your Protein IQ
Protein, one of the three macronutrients, is an essential component of every sound nutritional plan. Our bodies utilize protein for the growth, maintenance, and repair of cells. It is also a major component of all muscles, tissues, and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood.
So how much do you know about protein? Find out, here:
1) I should consume protein...
a) for breakfast
b) after a workout
c) throughout the day
d) at dinner
e) all of the above
2) Each day, a person who is trying to increase their lean muscle mass should consume...
a) .5g or less of protein per lb. of ideal body weight
b) 2-3g of protein per lb. of ideal body weight
c) .75-1g of protein per lb. of ideal body weight
d) none of the above
3) The type of protein supplement that is most quickly absorbed by the body is...
a) beef protein
b) whey protein
c) casein protein
d) egg protein
4) When the body goes too long without protein, or simply doesn't get enough, it...
a) can start to break down muscle for fuel
b) builds muscle
c) both a and b
5) Protein is made up of different types of amino acids, including essential amino acids which...
a) can't be produced by the body so are needed through food or supplements
b) can be produced by the body but are also needed through food or supplements
c) are necessary as the building blocks of muscle
d) a and c
e) none of the above
Answers:
1) E, 2) C 3) B, 4) A, 5) D
Your Score:
0 - 2 Correct = You may need a protein refresher course
3 - 4 Correct = You seem to have the basics down
5 Correct = Excellent
So how much do you know about protein? Find out, here:
1) I should consume protein...
a) for breakfast
b) after a workout
c) throughout the day
d) at dinner
e) all of the above
2) Each day, a person who is trying to increase their lean muscle mass should consume...
a) .5g or less of protein per lb. of ideal body weight
b) 2-3g of protein per lb. of ideal body weight
c) .75-1g of protein per lb. of ideal body weight
d) none of the above
3) The type of protein supplement that is most quickly absorbed by the body is...
a) beef protein
b) whey protein
c) casein protein
d) egg protein
4) When the body goes too long without protein, or simply doesn't get enough, it...
a) can start to break down muscle for fuel
b) builds muscle
c) both a and b
5) Protein is made up of different types of amino acids, including essential amino acids which...
a) can't be produced by the body so are needed through food or supplements
b) can be produced by the body but are also needed through food or supplements
c) are necessary as the building blocks of muscle
d) a and c
e) none of the above
Answers:
1) E, 2) C 3) B, 4) A, 5) D
Your Score:
0 - 2 Correct = You may need a protein refresher course
3 - 4 Correct = You seem to have the basics down
5 Correct = Excellent
Wednesday, February 9, 2011
2 Common Questions...Answered!
Weight training is an extremely beneficial form of exercise but can be confusing if you've never done it. Here, I've answered a couple of frequently asked questions to keep you well informed!
1) Will lifting weights make my muscles bigger?
Whether or not your muscles become bigger (hypertrophy), depends on three basic factors: gender, training intensity, and genetics. In terms of gender, men have greater amounts of testosterone and other hormones that influence protein metabolism than women. Therefore, men experience more muscle hypertrophy with strength gain. Training intensity is the only factor you can control. Generally, if you want bigger muscles, the load you lift should weigh at least 80% of the greatest amount of weight you can lift at any given time (called a one-repetition maximum). If you do not want bigger muscles, keep your load below 80% and concentrate on doing more repetitions. The genetic influence on muscle size is mostly a matter of your predominant type of muscle fiber. The muscles of people with predominantly fast-twitch muscle fibers hypertrophy more easily than the muscles of people with predominantly slow-twitch muscle fibers.
2) Should I do cardiovascular training or resistance training first?
The answer depends on your goals. If your primary goal is to increase your cardiovascular endurance or lose weight, do cardiovascular exercise first. If your primary goals is to increase your muscular strength, do resistance training first. To get the most our of your workout, perform the type of exercise most important to you when you are not fatigued. To lose wight and increase your muscular strength, you can alternate the order of the different types of exercises during different training cycles.
Via: IDEA
1) Will lifting weights make my muscles bigger?
Whether or not your muscles become bigger (hypertrophy), depends on three basic factors: gender, training intensity, and genetics. In terms of gender, men have greater amounts of testosterone and other hormones that influence protein metabolism than women. Therefore, men experience more muscle hypertrophy with strength gain. Training intensity is the only factor you can control. Generally, if you want bigger muscles, the load you lift should weigh at least 80% of the greatest amount of weight you can lift at any given time (called a one-repetition maximum). If you do not want bigger muscles, keep your load below 80% and concentrate on doing more repetitions. The genetic influence on muscle size is mostly a matter of your predominant type of muscle fiber. The muscles of people with predominantly fast-twitch muscle fibers hypertrophy more easily than the muscles of people with predominantly slow-twitch muscle fibers.
2) Should I do cardiovascular training or resistance training first?
The answer depends on your goals. If your primary goal is to increase your cardiovascular endurance or lose weight, do cardiovascular exercise first. If your primary goals is to increase your muscular strength, do resistance training first. To get the most our of your workout, perform the type of exercise most important to you when you are not fatigued. To lose wight and increase your muscular strength, you can alternate the order of the different types of exercises during different training cycles.
Via: IDEA
Monday, February 7, 2011
Immunity...Now!
It's February in Chicago which means short days, single digit temperatures, and lots of snow and precipitation! So naturally, it's possible for our immune systems to become impaired. How can you stay well this winter?
1) Exercise:
Workouts spike levels of infection fighters in your immune system. Plus, exercising five or more days a week can lessen your sick days by 43% if you do catch a cold or flu.
2) Dream On:
People who sleep for less than seven hours on a nightly basis are three times more likely to succumb to a cold than those who snooze for eight or more hours.
3) Tell a Joke:
Research suggests that laughing lowers levels of stress hormones that impair the immune system.
Stay healthy, Spring is almost here!
1) Exercise:
Workouts spike levels of infection fighters in your immune system. Plus, exercising five or more days a week can lessen your sick days by 43% if you do catch a cold or flu.
2) Dream On:
People who sleep for less than seven hours on a nightly basis are three times more likely to succumb to a cold than those who snooze for eight or more hours.
3) Tell a Joke:
Research suggests that laughing lowers levels of stress hormones that impair the immune system.
Stay healthy, Spring is almost here!
Thursday, February 3, 2011
Show-Off Those Abs of Steel!
Looking to show off your strong and sexy stomach? Then avoid these common pitfalls to keep you on the path to success!
Late-night Munchies?
Do you eat late night snacks? If so, stop! Why? Your body doesn't burn calories nearly as efficiently when you're asleep as they do while you're awake. Instead of being metabolized as energy, these calories are converted to and stored as fat. General Rule of Thumb: try to avoid eating up to two hours before bedtime.
Stressed Out?
Do you often feel frazzled and frantic? Research shows that increased levels of the hormone cortisol, a result of chronic worry, leads to excess stomach fat. To de-stress, learn to breathe. Slowly inhale through your nose, counting to four. Then, exhale from your mouth for a count of eight. Repeat until refreshed.
That Bread Basket!
Those delicious white rolls that come warmed with a side of butter, they're your flat-ab enemy! Instead, opt for a whole grain roll with olive oil. Research suggests that people who consume whole grains as opposed to the white, refined kind, have less stomach fat.
Late-night Munchies?
Do you eat late night snacks? If so, stop! Why? Your body doesn't burn calories nearly as efficiently when you're asleep as they do while you're awake. Instead of being metabolized as energy, these calories are converted to and stored as fat. General Rule of Thumb: try to avoid eating up to two hours before bedtime.
Stressed Out?
Do you often feel frazzled and frantic? Research shows that increased levels of the hormone cortisol, a result of chronic worry, leads to excess stomach fat. To de-stress, learn to breathe. Slowly inhale through your nose, counting to four. Then, exhale from your mouth for a count of eight. Repeat until refreshed.
That Bread Basket!
Those delicious white rolls that come warmed with a side of butter, they're your flat-ab enemy! Instead, opt for a whole grain roll with olive oil. Research suggests that people who consume whole grains as opposed to the white, refined kind, have less stomach fat.
Wednesday, February 2, 2011
Know Your Percentage
Measuring body fat is one important indicator in determining a person's overall health and fitness level. So what does this number mean? Your body fat percentage is simply the percentage of fat your body contains. If you weigh 150 pounds and have a body fat percentage of 20, it means your body consists of 30 pounds of fat and 120 pounds of lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues, and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
Classification: Women (% fat) Men (% fat)
Essential Fat: 10-12% 2-4%
Athletes: 14-20% 6-13%
Fitness: 21-24% 14-17%
Acceptable: 25-31% 18-25%
Obese: 32% plus 25% plus
* Percentages provided by the American Council on Exercise
Consult with a health professional and find out about your body fat percentage. And in the event that it falls outside of a healthy range, take a stand and make the necessary changes to become a healthier person!
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues, and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
Classification: Women (% fat) Men (% fat)
Essential Fat: 10-12% 2-4%
Athletes: 14-20% 6-13%
Fitness: 21-24% 14-17%
Acceptable: 25-31% 18-25%
Obese: 32% plus 25% plus
* Percentages provided by the American Council on Exercise
Consult with a health professional and find out about your body fat percentage. And in the event that it falls outside of a healthy range, take a stand and make the necessary changes to become a healthier person!
Monday, January 31, 2011
February Challenge!
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
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
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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