Real Food Doesn't Need an Ingredient Label!

Ever see an ingredient list on a tomato, almond, or egg? Nope, because these foods, and many others, are considered "whole foods." Whole foods are nutrient-rich foods that provide your body with important nutrients such as vitamins, minerals, and fiber. In addition, these foods contain no added sugar, fat, or preservatives. When you eat whole foods, you're getting them in there healthy, natural state. Examples of whole foods include:

• Fresh fruits and vegetables
• Frozen fruits and vegetables (those without sauce, sugar or preservatives)
• Unsalted nuts
• Fresh meats
• Frozen meats (those without sauce, sugar or preservatives)
• Fresh seafood/shellfish
• Frozen seafood/shellfish
• Brown Rice
• Sweet Potatoes
• Beans
• Eggs
• Almost everything that's fresh and found on the perimeter of a grocery store

*** Because of their high saturated fat content, some cuts of meat (beef, pork, lamb) should not be a regular part of your diet even though they are considered whole foods.

"Processed foods", on the other hand, are any food that contains more than one ingredient. Often times during processing, many healthy nutrients are removed and sugars, preservatives, salt, and bad fats (saturated or trans) are added. Examples of processed foods include:

• Fruit and vegetable juices
• Deli meat
• Chips (potato or vegetable)
• Cookies
• Crackers
• Sausage
• White rice
• White bread
• Sugary breakfast cereals
• Almost everything wrapped in plastic and found in the inner isles of a grocery store

*** Some processed foods are good for you and can be eaten in moderation. Example of these include whole grain bread, whole grain cereals, oatmeal, and skim or reduced fat milk.

If you're trying to eat a healthy diet, relying on whole foods is a fantastic place to start! The key is to consume plenty of fruits and vegetables in a rainbow colors while limiting sugar, trans-fats, preservatives and refined grains. It's always better to have it fresh and whole so look for products that are less refined, less manufactured, and less processed.

Get Upset, Take a Stand, and Make a Difference!

Without knowing specifics, it's impossible to pass sound judgement on the recent 'Biggest Loser' controversy. Personally, I've never watched the show and have no intention of starting. But as a fitness professional, it concerns me that the image of a single person who MAY or MAY NOT be underweight causes such outrage and emotion. Are we not living in a society where 2/3 of adults are overweight or obese? Is that upsetting to anyone? It upsets me! I wish more people would focus their time and energy encouraging one another to eat more produce and lean proteins and stop eating refined sugars and processed foods. It takes discipline and willpower but it CAN be done. And how about activity? What if we pushed one another to get a minimum of 30 minutes of activity 7 days a week, no exceptions. It too CAN be done but will require sacrifice. Health and fitness doesn't have to be all doom and gloom. It can be an amazing experience! If people would truly commit and surround themselves with the right support group, the sky is the limit both individually and for society as a whole. America can beat the obesity epidemic but it's going to take outrage and emotion. Get upset, take a stand, and make a difference in those peoples lives around you!

The 12 Days of Christmas - Workout!

With the holiday's upon us, it's easy to get caught up in all of the festivities and cheer! There are parties, vacations, bowl games, days spent shopping, restaurants, etc. Did I mention parties!? During this time, most people consume a few more calories than they expend and with that comes the holiday weight gain! So how can we combat this surge in calories in an effort to maintain our fabulous physiques? Circuit Training! And what better way to accomplish this than by doing a workout set to the Christmas classic "12 Days of Christmas":

The 12 Days of Christmas - Workout!

On the 1st day of Christmas my Personal Trainer gave to me:
- 1 Kettlebell Turkish Getup!

On the 2nd day of Christmas my Personal Trainer gave to me:
- 2 Barbell Rollouts! and
- 1 Kettlebell Turkish Getup!

On the 3rd day of Christmas my Personal Trainer gave to me:
- 3 Barbell Squat, Clean and Shoulder Presses!
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 4th day of Christmas my Personal Trainer gave to me:
- 4 Plyometric Hops!
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 5th day of Christmas my Personal Trainer gave to me:
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 6th day of Christmas my Personal Trainer gave to me:
- 6 Dumbbell Side Lunges!
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 7th day of Christmas my Personal Trainer gave to me:
- 7 Power Pushups!
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 8th day of Christmas my Personal Trainer gave to me:
- 8 Dumbbell Squat and Shoulder Presses!
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 9th day of Christmas my Personal Trainer gave to me:
- 9 Medicine Ball Bowling Alley Crunches (or Situps)!
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 10th day of Christmas my Personal Trainer gave to me:
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)!
- 9 Medicine Ball Bowling Alley Crunches (or Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 11th day of Christmas my Personal Trainer gave to me:
- 11 Pullups (or Assisted Pullups)!
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)
- 9 Medicine Ball Bowling Alley Crunches (or Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 12th day of Christmas my Personal Trainer gave to me:
- a 2 Minute Plank!
- 11 Pullups (or Assisted Pullups)
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)
- 9 Medicine Ball Bowling Alley Crunches (or Medicine Ball Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

> This entire workout can be completed in 60 minutes (this is a very challenging goal!).

> Before beginning this workout, I'd recommend a 3-5 minute dynamic warmup (jumping rope, stationary cycling, dynamic stretching, etc.).

> Items needed: 2 Dumbbells, 1 Exercise Mat, 1 Plyometric Box or Bench, 1 Medicine Ball, 1 Kettlebell (or Dumbbell), 1 Barbell, 1 Pullup Bar. *Substitutions can be made when necessary.

> Have fun and always pay close attention to form whenever exercising!

Seasons Greetings to everyone! Enjoy your Holidays!

Jake
 

Having trouble losing weight? You may be the victim of a common nutrition mistake!

When working with new weight loss clients, I often walk them through a brief exercise to help them understand calories in vs. calories out over the course of a typical day. A vast majority of the time, we discover that when activity is high (from 7am - 7pm), calorie intake is low to moderate. Then, when activity subsides (from 7pm - 7am), calorie intake is high due to a large (highly caloric) dinner and the occasional bed time snack.

So what happens during a situation such as this? People gain weight!

During rest, our metabolisms slow. We burn just enough calories to sustain life which is commonly referred to BMR (basal metabolic rate). It’s important to understand that while resting, people don’t have the activity multiplier that can increase a person’s BMR by as much as 50 percent! So, individuals who consume a large percentage of their calories at dinner (post activity) often convert those calories to sugar which is ultimately stored in the body as fat. That's bad!

Eating in excess of as few as 100 calories per day can result in 10 pounds of weight gain per year!

So how can we correct this mistake? Shift your caloric intake to earlier in the day when activity levels are higher. This will give you more energy and keep you satisfied when fuel for the body is necessary. Then, eat a reasonable dinner focusing on lean proteins and brightly colored leafy vegetables! Doing so will help to keep your energy (calorie) intake in line with your energy output ultimately keeping unnecessary weight gain at bay!

A better mood, increased vitality, and decreased fatigue are just a workout away!

Does the 60 Degree Chicago Summer Have You Feeling Down???

A better mood, increased vitality, and decreased fatigue are just a workout away! That's right, by exercising at a moderate to intense level for as little as 30 minutes you'll be well on your way to feeling better, much better. Why? Exercise decreases stress hormones (such as cortisol) and increases endorphins.  Endorphins are the body’s natural feel good chemicals and when they are released your mood is boosted naturally.  In addition to endorphins, exercise releases adrenaline, serotonin, and dopamine.  These chemicals work together to make you feel good! So get out and get moving.

Keeping Chicago's Lakefront Trail Safe

I strongly believe that the Lakeshore Trail is one Chicago’s greatest treasures.  Eighteen miles long, the paved trail hugs beautiful Lake Michigan to the East and connects many of Chicago’s most popular attractions including Burnham Park, Soldier Field, Navy Pier, lakefront beaches, and the Waveland Clock Tower. It’s no wonder that during the summer months, the Lakeshore Trail is Chicago’s most popular destination!

Used by individuals who are running, walking, cycling, exercising their dogs or heading to the beach for various activities including swimming, volleyball, or sun-bathing, there’s no question that this path is truly multi-use. And that is where the trouble begins. 

With so many people sharing such a small space for multiple purposes, accidents happen.  And unfortunately, many of these are very serious.  As cyclists, whose speed can exceed 25mph, maneuver around runners and walkers it’s easy to image how small directional changes can end tragically. So how can we avoid these mishaps and protect the trail that we love so dearly?  BE PRESENT!

Be aware of others
Be patient
Reduce YOUR speed
Always signal directional changes
Expect the unexpected

In other words:

> CYCLISTS: Use the path during off-peak hours, slow down, and pass with caution.
> RUNNERS/WALKERS: Stay to the right and signal before stopping or turning.
> DOG WALKERS: Train your dog to walk/run at your immediate right while on leash.
> VENTI STARBUCKS and iPHONE carrying trail wreckers: Find-Park-Bench-Fast!

Stay safe everyone and enjoy the summer! 

Crazy Jakes! An Intense Circuit-Training Card Game

When it comes to strength training, I absolutely love a good circuit-training session!  When performed properly, circuit training will help you tone and build lean muscle while improving both cardiovascular and muscular endurance.

For an intense (and unpredictable) circuit training workout, I recommend Crazy Jakes!

Items Needed:
- 1 Exercise Mat
- 1 Set of Dumbbells
- 1 Barbell with Free Weights
- 1 Pullup Bar or Assisted Pullup Machine
- 1 Standard Deck of Cards
 
Directions:

1) Separate the following cards from the standard deck (These are your playing cards and will represent the exercises and reps for your workout):

- Ace, King, Queen, Jack, 10 of Hearts
- Ace, King, Queen, Jack, 10 of Spades
- Ace, King, Queen, Jack, 10 of Diamonds
- Ace, King, Queen, Jack, 10 of Clubs
- 6 of Hearts, Spades, Diamonds, Clubs
- 2 Jokers

Exercises:

Hearts = Pushups
Spades = Pullups/Assisted Pullups
Diamonds = Walking Dumbbell Lunges
Clubs = Squat, Clean, and Press
6 (of any suite) = 60 Second Plank
Joker = 60 Second Running Mountain Climber

Reps:

Ace = 15 reps
King, Queen, Jack = 12 reps
10 = 10 reps
6 = 60 Second Plank
Joker = 60 Second Running Mountain Climber

2) Shuffle the Deck

3) Get After It!  Flip the top card over and perform the associated exercise and repetitions.  Work your way through the entire deck minimizing the amount of time between exercises.  This entire strength training workout is 26 exercises and can be completed in 50 minutes or less.  I'd recommend taking 5 minutes beforehand to warm-up and 5 minutes afterward to stretch.  GOOD LUCK!