Workouts on the Go

Have you ever found yourself in a hotel gym, only to look around and realize there really isn’t a lot of equipment?  Perhaps there are some dumbbells, and a Swiss ball or two.  Depending on your travels and stays, you may come across a few medicine balls and a Bosu Ball.  But you ask yourself, what to do with these things?  Well, that’s what I am going to help you out with.

What I am going to do is write a small workout, using both of these great pieces of equipment.

Here we go:

• Bosu Ball Squats – Stand on the flat surface of the ball, and balance your body weight on top. For added extra weight, hold a pair of dumbbells on your sides.

• Bosu Ball Push-Ups – Hold the edge of the ball, flat surface upward, and perform your normal push-ups.  Not only with this challenge your upper body, your core will also be working to keep your body stable.

• Medicine Ball Oblique Twist – If you can keep your feet off the ground, hold the medicine ball in front of your body and twist it from side to side, reaching it toward the ground behind you.   Remember, abs need a lot of direct work to be worked, so don’t go light on the reps!

• Medicine Ball Alternating Push-Ups – Assume normal push-up position, with a medicine ball placed under one hand.  You perform the push-up this way, then roll the ball over to the other hand, and perform the push-up that way.

• Bosu Ball Burpees – Yes, I said it.  Hold the Bosu Ball above your head, jump straight up high off the ground, upon landing, drop down into a push-up position while holding the Bosu Ball and Perform the push-up, then jump your feet toward your chest, and stand back up.  That’s 1, Enjoy.

• Medicine Ball Figure 8’s - This is an ab killer.  You remember the figure 8 basketball drill, where you would pass the ball between your legs while squatting down?  It’s like that, but you are sitting down and keep your feet elevated off the ground and moving in a bicycle manner.  It’ll burn, trust me, and aim for 50 plus in one sitting.

Now there are numerous other things you can do with these as well, this is just a glimpse of things you can do.  I would suggest some basic movements on the Bosu as well.  Things like holding a squat position, and while holding that squat, perform some curls, or shoulder presses.  You can even perform single leg dead-lifts when you find the proper balance.   The options are endless, but you will never know until you try!

TD

Unique Grilling Recipes for 2013

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Ah, Summer is finally here, with that comes busting out that grill and doing things that most men (and a lot of women too) enjoy doing…and that’s grilling! Now everyone knows about the typical items that are thrown on the grill and taste delicious (steak, chicken, burgers, brats, etc), but how about something a little bit different and just as satisfying?

Now I’m not talking about confusing recipes that require 50 ingredients and consist of items you may not have ever heard of. There are plenty of great recipes that only require a small amount of items, short amount of time, but endless compliments from your friends after they try them.

Now Kabobs are one of the greatest, easiest, and tastiest dishes you can make from the grill.  Greatest thing is that you decide what to put on them.  Check out the site #1 for one of my most favorite kabob dishes. Quick, easy, and tastes phenomenal!

Now burgers are great but sometimes you just feel like something just a little different instead of using hamburger meat. Try these recipes out with site #2, now keep an open mind and don’t judge it until you try it out because you just may surprise yourself how much you will enjoy it.

Ready to get your mind blown?! How about desserts on the grill…and ones those are actually healthier than most! WHAT?!?!?!?!?!  I know, I know you may think I’m crazy, but you will blow everyone out of the water with these recipes. Check out the final link to check out some out of these world desserts that will surprise everyone!

Now my mouth is watering just thinking about all this food!  Try some of these out and let us know what you think! Happy grilling out there Black Clover Nation!

http://www.kraftrecipes.com/recipes/sweet-bbq-chicken-kabobs-92092.aspx
http://www.sheknows.com/food-and-recipes/articles/959705/unique-recipes-for-your-grill
http://www.tasteofhome.com/Top-10-Recipes/Top-10-Grilled-Dessert-Recipes

Top 5 Reasons Why We Mindlessly Eat

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Have you ever grabbed a bite to eat without even being hungry? Or thought to yourself why am I eating this, I just ate not too long ago? Well you’re not alone; many people every day partake in mindless eating or unnecessary eating without even realizing it.

The average person makes around 250 decisions about food every day and out of these 200 + food decisions, most of them we cannot really explain. Most of us don’t overeat because we’re hungry; no we overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, and cupboards and containers. All these are contributors to my top 5 reasons why we mindlessly eat. These are my top 5 reasons why we mindlessly eat and solutions to overcome them.

1. Boredom - When boredom sets in most turn to food or activities incorporating food to overcome that boredom, which is because preparing the food or eating it gives us something to do instead of just sitting around doing nothing.

Solution – When you’re bored distance yourself from available food sources and find something productive to do that keeps you active and away from easy, available food. 

2. Stress – Most of us eat when we’re feeling stressed, this is because in our minds it’s a way of relieving stress or distracting us from it when instead all its really doing is making the unwanted calories add up.

Solution – Whenever you’re feeling stressed, take a break, breathe and relax. Do something to take that mind off of what is stressing you out. I suggest going for a walk, exercising, or going to see friends and family to do something that is not focused around food or whatever is causing you stress.

3. Environment - Environment plays a big role in unnecessary eating and this because the society we live in today uses food to advertise just about anything. For example when we go to sporting events or tailgating what is the one of the things we associate with that? Food! Or what about when we want go out with family or friends, we usually do something involving food.

Solution - Start with something simple. Throw out all your junk food and snacks and replace them with healthier options. Those cookies or chips that you have lying on the counter, switch them for fruits. When you mindlessly eat, you’re more likely to eat the very first thing you see then actually weighing your options (no pun intended). 

4. Emotions – Have you ever heard the expression, “Eating your feelings?” Well this is true. When we’re sad we eat, when we’re excited and celebrating we eat, or as mentioned above we eat when we’re bored.

Solution – Don’t use food as a coping tool or a use of celebration. Instead do something that you enjoy to cheer you up when you’re feeling down or to celebrate. For example if you love to shop, go shopping. If you’re a runner, go for a run; just don’t get caught in the food trap. 

5. Seasons - Most people don’t think of seasons being a cause for unnecessary eating, but we associate certain foods with specific seasons. Perfect example during the winter and holidays people start to get less active because it’s colder outside and consume more sweets, like Christmas cookies, fudge, and candies. How about the Spring and Summer months, when it’s nice outside and we are more active, but now we’re going to fairs, football / baseball fame and getting into the greasy and deep fat fried foods.

Solution – No matter what season it is always be aware of your environment and what foods are going to be more readily available and influencing your mind. The main idea it to be conscious and smart about what you’re putting into your mouth and to think, instead of you mindlessly eating whatever is available and easy.

Research by Brian Wansink, PhD, and a Cornell University researcher shows just how much these top 5 reasons can really factor into our mindless eating. For example one of his studies involved different sizes of party bowls filled with Chex Mix showed that people eating from the larger bowl, took on average 53% more Chex Mix than people eating from smaller bowls. This accumulates to about 205 extra calories! This is because at an early age it’s been ingrained into our minds not to stop eating once we’re full, but instead to stop eating when our plates are empty.

Nutritionist and dietitians suggest that when you feel like eating a snack, keep in minding the 5 Ds: delay, determine, distract, distance, and decide. Waiting before eating reminds you to be mindful about your snack and actually thinking about whether you are hungry or not forces you to consider what exactly you are putting in your body. If you’re not hungry, distracting yourself with something else or distancing yourself from the food may help you avoid the temptation of eating.

So remember to stop, think, and be smart about what you’re about to eat instead of just eating what easiest and available.

Relieving Muscle Soreness

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I'm sure that you all know that sore muscle feel that you have for days after starting up a new exercise program.  However, do you know the best ways to relieve your sore muscles? While there are numerous ways to relieve your muscles I'll tell you my top ways that you can help your muscles recover from the workouts. Before I get into the best ways to help your muscles recover I want to briefly touch base on what exactly causes the muscle soreness. The 'delayed onset muscle soreness', DOMS, is caused by microscopic tears in the muscle fibers during the eccentric (lengthening) portion while lifting weights.

One of the best ways to help your muscles recover and minimize the soreness following a tough workout is to alternate roughly 15 minute spurts of heat and ice in a localized area or take an ice and hot bath.  The heat causes vasodialation in your muscles which improves circulation to the area to help with the soreness.  The ice will then in turn constrict your vessels which will reduce muscle swelling.

Another great way to help you recover is to take in the correct nutrients immediately following the workout and after. Amino acids are the building blocks of your muscles and proteins are compromised of amino acids. So with that said, take in plenty of protein rich foods to help replenish your muscles.

NSAID's, non-steroidal anti-inflammatory drugs, are great in relieving the swelling in muscles. So if your soreness has reached a new level don't be afraid to take the recommended dosage of Ibuprofen to help out.

Another thing that would help you get back to your next workout with minimal soreness would be to stretch following the workout. Stretching will cause extra oxygen and blood flow get to your muscles. This extra blood flow will allow the proper nutrients to get to your muscles quicker.

There are many more ways to keep your muscles from experiencing DOMS, but if you follow one or even all of these ways I can almost guarantee that your soreness will be less than someone who did not do any of these items. So don't forget to stretch, eat protein rich foods, ice and heat your muscles, and take some ibuprofen if you want to be less sore.

Importance of Building Muscle

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Don’t think building muscle is that important?  Well, listen to this; did you know that the typical person will lose up to 30% of their muscle strength between the ages of 50-70?  Maintaining muscle strength at an older age is extremely important to not only maintain mobility, but to lead a healthy lifestyle.

Building muscle has many health benefits, and I am going to breakdown a few important issues that will help you understand why.

• First off, muscle is much leaner than fat (obviously right?).  A pound of fat is generally the size of 2 fists side by side, whereas a pound of muscle is the size of 1 fist.  Building muscle will in turn, make you leaner and help shape your appearance.

• Like I mentioned above, lifting weights and building muscle will help shape your appearance.  You see, when people diet to drop weight and do not incorporate resistance training, they are limiting their potential.  Not only will lifting weights build new muscle, it will also add some definition to your body.

• Strength training has benefits that go beyond the appearance of toned muscles.  Building muscle will help your balance and coordination, as well as your posture.  If you are one that suffers from poor flexibility, strength training will greatly reduce your risk of falling, a crucial benefit as you age.

• Want to kick up your metabolism, lift weights!  Muscle burns more calories than fat, so the more muscle you have, the more calories you burn at rest. This is why metabolism slows down with age-related muscle loss. Building and maintaining muscle by lifting weights is the most effective strategy for maintaining muscle, and speeding up your metabolism. Not only does lifting weights burn calories, each weight training session elevates your metabolism. An intensive weight lifting session can raise your calorie-burning rate for hours.

• Women – This one is specifically for you - When you have a high percentage of body fat, that body fat is stored not only in the tissues that are obvious, such as your hips and your midsection, your arms and legs and so on, it's also stored intramuscularly, which means it's stored within the muscles of your body. It's sort of like the marbling of beef from a cow. If you slice a muscle from a cow, there's some fat inside the muscle, which is the same kind of fat that's in our muscles when we have a high percentage of body fat.

That fat takes up a lot of space in the muscle, so it actually makes the muscle look bigger, because there's fat inside. When you start losing body fat, even if you're engaged in strength training, that intramuscular fat will begin to vanish. So even if your muscle mass begins to grow, which again, is very difficult for women to accomplish, your overall muscle size is probably going to be smaller when you're at a lower percentage of body fat. The net change in your muscle size is going to be almost nothing, unless you really start to do strength training on a regular basis for a period of a year or two, and then you might actually begin to put on a little bit more muscle.


Sources:
http://www.naturalnews.com/011285_weight_loss_strength_training.html#ixzz2RwUKdXAc
http://www.livestrong.com
http://www.t-nation.com

The Big Myth about Spot Reduction

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“I really need to do more abs so I can have a flat stomach for the summer.”  “I just need to work on my thighs; they are just way too big.” “I do abs all the time, but yet I haven’t lost anything around my waist.”  These are a lot of the common statements made by clients and the everyday person on the street when it comes to what they want done to their bodies when they get into an exercise routine.  Everyone has at least one certain spot on their body that they are not happy with, and they believe that if they work that one area more than the rest, then that one area will see more results in a faster amount of time.  Sadly, this is a myth that is commonly known as “spot reduction.”  Now in hindsight this would be a great theory; work one area twice as much as everything else, in this case your abs, then you will have that flat stomach in no time.  Unfortunately, it doesn’t exactly work that way.

Let’s take your abs and/or waist into consideration with this idea, just because this is the biggest focal point in a majority of these discussions.  You can do crunches all day and yes your abs can become stronger, but just your abs are strong does not necessarily mean that you will lose inches around your waist.  In order to lose inches and tone up abs, there are a couple of things that need to be done.

 “One of the best ways to lose weight quickly is by doing cardiovascular workouts. Cardio is very helpful in helping you get rid of your fat belly. You don’t even need to do cardio for hours to notice any tangible results. If you only run on a treadmill for at least half-an-hour daily, that would be enough for you” (Fitness Tips For Life).

When they talk about doing cardio for half-an-hour, this can be done in a variety of ways: intervals on the treadmill, super setting sprints with crunches on a Swiss ball, or just running for 30 minutes.  All this really depends on what kind of runner you really are. Doing cardio 5-6 times a week will greatly increase the chances of decreasing your body fat, losing those inches around your waist, and toning up those abs.

“If you want to tone up your body overall, acknowledge that you need to pay attention to your serving sizes. The average American eats way more than they actually need” (Diet Nation).  This brings up a great point, because your nutrition is just as important a part to get toned up and lose body fat as strength training and cardio.  I call this the “tone-up tripod” mainly because think those three things as legs of a tripod.  If you only do very well on two out of the three, it’s like kicking out the leg of a tripod and everything can come crashing down.  Well maybe not crashing down, but not completely seeing the results that you want.  You know what I’m getting at.

So spot reduction is a complete myth but if you want to really tone up in certain areas, get some strength training in, hit that cardio hard, and eat extremely well and you will get the results that you want.  Now this will not happen overnight, it takes time but it is all worth it in the end.

5K Run to Remember

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Black Clover Fitness is teaming up with the Keep Kids Alive Drive 25 organization and the Stacy Bartels Agency of Farm Bureau Financial Services to honor Kiley Remmereid and the many others that have been killed in traffic incidents. The event is called “The Keep Kids Alive Drive 25 5K Run / Walk to Remember” and will be held at Skutt High School on April 27th. The mission of Keep Kids Alive Drive 25 two-fold:

Kylie Remmereid

1) To change the way we drive on neighborhood streets, and beyond, through support of communities in creating comprehensive traffic safety solutions that engage residents as front-line solutions to the problems we create - speeding, stop-sign running, all manner of distracted driving, tailgating, buckling up, etc.

2) To support families who experience the death of a loved one due to a traffic incident. Many of these families make amazing, and significant, contributions to traffic safety in their communities in the wake of the death of their daughter, son, mother, father, brother, or sister.KEEP KIDS ALIVE DRIVE 25® stands ready to support and include their initiatives in the work of our mission. (Contact us at 402-334-1391 or kkad25@kkad25.org)

We here at Black Clover Fitness are determined to raise awareness for this great organization and work to keep our neighborhood street’s safe for everyone, as well as promote health and fitness. We would like to invite all of you to join us on April 27th to remember those who have passed due to a traffic incident and to get up, get out and get active. If you have any questions regarding the upcoming event or about Black Clover Fitness, give us a call at (402) 991-7700.

Right Age For Kids to Start Strength Training

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Do you have children that are currently active in sports or getting ready to join a sport? Do you want them to be at the top of their game? Ever wonder if they should strength train? When is the right age children should start strength training?

According to the National Strength and Conditioning Association (NSCA), strength training can be started with kids as young as 7 or 8 years old, as long as they show some interest, can perform the exercises safely, and follow instructions. Specific exercises should be learned without resistance, such as squats, push-ups, and cleans, until proper technique is mastered.

One of the most important things to remember is that strength training should not be confused with weight lifting, bodybuilding, or power lifting. In these sports, people train with very heavy weights which can put kids and teens at risk for injuring their growing bones, muscles, and joints. Strength training is the practice of using free weight, weight machines, and rubber resistance bands, or body weight to build muscles.

Strength Training can help fortify the ligaments and tendons that support the muscles and bones and improve bone density. It can also help improve endurance, total fitness level, sports performance, and also help prevent injuries and speed up recovery. Now don’t think that the benefits are just for physical health because they go beyond that. Strength training can also help young kids and teens feel better about themselves as they get stronger and also help put your child on a path to lifelong health and fitness.

Now whether you decide to have your child start a strength training regime or not is completely up to you, but if you do keep these guidelines in mind:

1) Seek instruction- Start with a coach / personal trainer who has experience with youth strength training.

2) Warm up and cool down- 5-10 minutes of light aerobic activity helps warm up the muscles and prepares them for more vigorous activity.

3) Keep it light- One set of 12-15 repetitions is usually all it takes.

4) Stress proper technique- Don’t focus on the amount of weight your child lifts, rather stress proper form and technique.

5) Supervise- Don’t let your child go alone! Adult supervision is an important part of youth strength training.

6) Rest between workouts- Rest at least one full day between exercising each specific muscle group.

7) Keep it fun- Help your child vary the routine to prevent boredom.

The Right Shoes for You

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Finding the perfect shoe for your workout can be a real challenge.  What brand do I buy, wide or narrow, what color works best?  These are just a few of the many questions the everyday Joe will be thinking while walking into any shoe store or department to pick out that perfect shoe just for them.  Well lucky for us, there are actual shoe experts out there who are knowledgeable, can get you into the perfect shoe, and can actually educate you about the right kind of shoe.

Now is there really one brand that is better than the other?  Easiest way to answer that is that each brand of shoe can be used for a specific purpose.  There are certain shoes that are made just for running, there are brands that are made for more of a side to side movement, and there are shoes that are made for people who are on their feet constantly all day with no running at all.  Depending on what you are specifically looking for, there is a shoe for you.

With any type of shoe there can be problems that come along with them, just like anything else in life.  Not every shoe is going to last you 5 years, and frankly they shouldn’t last that long.  Tearing, holes, shoes being too tight are usually the main issues when it comes to shoes.  Great thing about most shoe companies is that if there is a problem with your shoe that includes tearing after only a few months or other issues like that, they usually will be more than happy to refund your money or send you another pair, or the store you bought them at will do that as well.

Now what do you have to consider when you are purchasing a pair of shoes?  What purpose will they serve?  How often will they be used?  Any certain brand that you like better than another?  Do you have narrow or wide feet? Do you have problems with your arch in your foot?  How much do you want to spend?  These would be just a few questions that you can answer yourself before you go in to help the process go along more smoothly.

Going out and buying a pair of athletic shoes can be nerve racking, time consuming, and frankly a pain in the buns, but if you can get a general idea of what you are looking for in a shoe it will make the process run more smoothly.  I have listed a couple of websites to help you out.  Now these may or may not be the best for you, but this should at least give you a starting point.  Good luck out there!

http://www.runningshoeswizard.com/best-running-shoes.html
http://ezinearticles.com/?6-Common-Questions-About-Running-Shoes&id=4727886

Listening to Music While Working Out

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Almost everyone has their favorite genre when it comes to listening to music; especially while they are working out.  Several studies have shown that listening to music during your workouts can actually help increase your endurance during a workout by around 15%.  In addition, upbeat music can help distract you from the fatigue and keep you from boredom from the longer workout days. 

Findings by Costas Karageorghis, PhD also show that there is a sweet spot for what particular music is best.  He labels this as music with 120-140 beats per minute.  So if you are rocking out with your iPod for your workouts keep with faster upbeat music.  Pandora, internet radio, has even made it easier to get your genre going with specific workout stations; such as, dance cardio, hard rock strength training, 80's cardio, and many more.  

I personally like to go with the hard rock strength training with a few of my top workout songs being Last Resort by Papa Roach, Beautiful People by Marilyn Manson, One Step Closer by Linkin Park, and many others by these artists.  Otherwise other great workout songs are Survivor - Eye of the Tiger, AC/DC - Thunderstruck and Back in Black, and LMFAO - Sexy and I Know It.  

What are your favorite workout songs?   

So next time you're working out crank up your fast paced music and workout with higher intensity

Soccer Moms and Hockey Dads

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Parents these days go well above and beyond the norm when it comes to coaching and supervising their child's sports teams.  Sometimes however, it goes a little far.  Don't get me wrong here, parents need to be in their child's life for support, but how far is too far?

I have many clients who spend numerous evenings at volleyball games, hockey games, you name it, they are there up to 4 nights a week.  This doesn't always include practice their kids need to attend.

Now, we have all seen “that parent”, who takes their kids games to the extreme.  Whether it be taunting the refs, yelling at the coaches, or scolding their kids in front of other parents.  These are all things that occur all too often and will have a negative impact not only on their children, but indirectly on themselves.

I have a small list here of some signs that may relate to you as the parent.  I'll let you decide where you fit in and what you can do to fix them.

The “Nightmare” Parent -

Overemphasizing sports at the expense of sportsmanship.  Parents demonstrating negative energy or displeasure during an event are sending the wrong message.  Athletes tend to keep their emotions in check, parents need to learn to do the same.

Treating your child different after a win or loss.  Parents should treat their children the same regardless of the outcome.  Don't value your child based off a win or loss.

Living your dream through your child.  If you as the parent are upset or depressed after the outcome of your child's game, maybe you should step back and put your goals in perspective. Just because your kid doesn't perform in the games the way he practices, or misses a game winning basket, you should not get down on yourself over it.  This is your child's life and fun activity, not yours!

The “Ideal” Sports Parent -

Cheer for everyone on the team, not just your child.  Obviously you want your child to perform well, but it is a team event and you must support the other children out there as well. Encourage the team.

Know when is the right time to approach a coach.  This is something that happens all too often and can easily be fixed.  Do this in private and with a positive attitude.  Go about it as if you are asking ways to help coach your child.  Perhaps drills the two of you can work on together to help your child in the future.  Showing you care and asking the coaches for advice is the best way to go.  Trust me, it shows you care as a parent and will translate to the coaches better than abusive language.

Listen to your child and encourage them.  If and when they want to share their thoughts with you on the games they just played, listen to them and do not criticize them.  It takes a lot for children to open up, be encourage by this and encourage them back!

Hopefully this article puts some perspective into you as parents.  Be there for your children and encourage them by demonstrating positive reinforcement.  After all, you are who they turn to in life when they need it!

Vitamin D

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Does everyone have a sunny warm tropical vacation planned for this winter?  If you don't and even if you do you will probably only be there for around a week; with that said how are you obtaining your Vitamin D this winter?  There are several foods that contain Vitamin D and even some foods that are fortified with Vitamin D, such as cereals and milk.  

However, about 80%-90% of Vitamin D is obtained by sunlight.  With the cooler weather most people are usually completely covered up or just not outside near as much as they would be during the warmer months minimizing their exposure to the sun.  It is tough this time of year to expose your skin to the sun because of the cooler temperatures but if you get a chance on a rare warm winter day make sure to get out to not only enjoy the beautiful day but to minimize your chance for Vitamin D deficiency.  

Studies of Vitamin D have shown that it helps prevent osteoporosis, boosts the immune system, and helps those with blood pressure issues.  Many studies also emphasize how deficiency in Vitamin D can lead to autoimmune diseases and certain cancers.  If you are wanting to prevent yourself from being deficient you should add 600-800 IU of Vitamin D into your supplementation regimen.  

In addition Vitamin D is shown to help improve bone strength.  If you don't have Vitamin D at your house next time make sure to pick some up at the store and you'll be set!  

Best Weight Loss Smart Phone Apps

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Are you one who need a little motivation while you are out on the road, or a little kick in the behind to stay on your fitness goals?  If you are, then I have listed 3 smart phone apps that will help keep you on track on a daily basis.  Look, sometimes hiring a personal training isn't always an option, but a reliable source that is at your side throughout the day may be the next best option.

Let's take a look at them.

*Lose It.  https://play.google.com/store/apps/details?id=com.fitnow.loseit&hl=en
Lose it is a very, user friendly app that allows you to track your nutrition throughout the day.  Not only can you log your nutrition, but also your exercise.  You can keep track not only of total calorie consumption, but also keep a log on micro-nutrients to see how many carbs, proteins, and fat you consuming a day.  You can also use the bar code scanner to log packaged foods as well.

*My Fitness Pal. http://www.myfitnesspal.com/mobile
My Fitness Pal is another, top weight loss smart phone app in my eyes.  One key features they offer is a massive database, with over 2 million different foods in it and over 350 exercises. It fully syncs with the web so you can log form your computer or phone.  There is a comprehensive feature where you can create your own custom foods and exercises and track all major nutrients. Progress reports, and customize your goals based on your progress.  It also allows you to use your bar code scanner.

*Noom Weight Loss Coach. https://play.google.com/store/apps/details?id=com.wsl.noom&hl=en
The Noom gives you daily tasks to help keep you positive and on track.  They also offer you a weight loss plan that helps keep the pounds off.  “They claim that 86% of users are successful”.  There is an exercise tracker as well that includes real-time GPS and a pedometer to record all your activities.

Each of these offer a very similar set up as far as tracking foods go.  They offer online support and group chats to help promote healthy weight loss.  My suggestion is to download all three and see which one works the best for you.

Best of luck.

Sources:
Google.com
www.play.google.com/store

How Sleep Affects Your Metabolism

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How much sleep do you get a night?  Do you even know? Does it vary from night to night?  If you are someone who is just starting out on a workout routine or have been working out for years, sleep is as important if not more important than eating the right foods or getting adequate amount of exercise.

Last year, the average amount of sleep was seven and a half hours. Shift workers average less than five hours each night. The reality is the average person needs a minimum of seven hours. Although, studies show the body works best with nine hours of sleep a night.  So do you fall in the seven and a half to nine hours of sleep every night? Let’s take a look at what happens when you sleep and what happens when you do not get enough sleep.

When you sleep, your body releases hormones that help regulate how your body functions which include fighting off illnesses and reduces the amount of protein that is broken down.  If this becomes a regular process with eight to nine hours of sleep it helps your hormones stay regular.  Let’s say you don’t get the recommended amount of sleep every night, what’s the worst that could happen?  I’m glad you asked.

When your body does not receive enough sleep, hormones are increased such as the stress hormone called cortisol. The result is an increased appetite. Because the body lacks sleep, it has a difficult time metabolizing carbohydrates. This leads to high blood sugar levels, which then causes an increase in insulin. The increase in insulin is a signal to the body to store unused energy as fat. People who continue to have sleep deprivation have increased chances of diabetes, hypertension, obesity, and memory loss. So basically, the body ages faster.

Now getting eight hours of sleep at night sounds hard right?  Here are some ideas to help increase the amount of sleep a night, and the quality of sleep as well:

1. Sleep in a completely dark room.  This will trick the body into getting tired easier.
2. Make sure to have an hour or so of wind down time before bed. This will lower the heart rate which increases likeliness of falling asleep faster.
3. Go to bed around the same night every night.  This will help your body get into a routine sleep schedule.
4. Listening to soothing music helps in the same way as it does with an infant.

Pre-Workout Supplementation

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In the fitness world and to the layperson you always hear about how important it is to consume protein rich drinks or foods following a workout; however, pre-workout supplementation is typically overlooked. Just within the past few years has pre-workout supplementation really been a bigger hit for the fitness enthusiast. There are many benefits of pre-workout supplementation such as it improving strength, endurance, energy/stamina, protein synthesis, nutrient delivery, and metabolic rate.

As with other supplements on the market every pre-workout brand has its own ingredient and formula ratios. Every formula has the same primary function of helping increase blood and oxygen flow to your muscles throughout the workout. Having the increased oxygen and blood flow during the workouts is the reason for all of the benefits previously stated. Regarding the formulas that pre-workouts drinks are comprised of some are more geared towards strength gains while others are more geared to endurance.

Ingredients to look for if you are mainly interested in strength gains would be creatine monohydrate, taurine, BCAA's, high glycemic carbohydrates, and whey protein. For more of an endurance/energy/focus boost look for caffeine, tyrosine, beta-alanine, and citrulline malate. Anti-oxidants are other ingrediants that are typically added in to help fight post-workout fatigue between workouts.

Some examples to look for on labels would be Vitamin E, Alpha Lipoic Acid, and N-Acetyl-Cysteine. For those that are interested in just weight loss, pre-workouts will not hinder you getting to your goal based upon the benefit that this supplementation will help increase your metabolic rate.

With that said choose a formula that has a lower percentage of the strength building ingredients such as creatine monohydrate. Lots of pre-workout drinks are comprised of a high level of stimulants. Typically try to stay away from the higher stimulant formulas. If you are wanting that good extra energy and pump before your next workout try some pre-workout supplements!

Joint Support Supplements

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Every now and then I get asked the question, “What can I take to help my joint pain”?  Well, I am going to list of a few of the main ingredients in the some of the more popular supplement blends to help you decide what to look for.

S-Adenosyln Methionine.  It is more commonly know as SAMe, is a dietary supplement known for its effect in decreasing joint pain.  Users generally dose 600mg a day, twice a day, and studies have shown the effect similar to that of celexocib, a commonly used pain reliever, and that S-Adenosyln Methionine improves knee strength and mobility.

Glucosamine Sulfate.  This is a extensively studied chemical found naturally in the fluid that surrounds the knee.  Studies show, the body uses glucosomine to make many of the substances needed to build tendons and ligaments and to compose the fluid surrounding joints.  Taking glucosamine sulfate can help repair the cartilage and increases the amount and quality fluids surrounding the joints.  Some users benefit from this supplement, whereas others do not.  Only one way to tell, right?

Chondroitin.  Another extensively researched chemical, it is also a naturally occurring chemical generally seen in the cartilages, the tough connective tissues that cushion the joints.  Scientific studies suggest chondrotin may be effective in relieving joint pain and was first thought to slow the progression of osteoarthritis.

Cissus Quadrangularis.  This is a newer addition in the joint supplement industry that has really picked up steam lately.  Cissus in a medicinal plant from Ceylon and India and has been used for over some 200 years to help fight bone problems and other medical problems.  In one study, scientist gave Cissus to several athletes who had bone fractures that had to be healed.  They discovered that those taking Cissus were healed approximately 33-45% faster than the controlled speed.

The choice is yours.  There are many different support supplements out there, make sure to check the labels and give one a shot.  I personally respond well to Cissus.  It tends to get into my system faster than Glucosamine and Chondroitin, and the joint relief is more present.  Remember however, everyone responds different every ingredient so it may take some time to find the right combo for you.

Sources:
www.livestrong.com
www.t-nation.com
www.nutraplanet.com

Eating Healthy on a Budget

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It is that time of year again with the holiday’s right around the corner.  This is the time where people start budgeting for Christmas shopping, traveling, and all the extra activities that are associated with the end of the year.  With this being said, one can even budget their food and still be able to eat healthy.  I do agree with the fact if you want to eat healthy you have to throw in a couple extra dollars at the grocery store in order to get the proper types of food needed to be healthy.  But what exactly do you have to spend extra on and what can you budget a little bit more and still get the same quality?

Here is a list of my top 5 foods that you can budget on while still eating balanced, healthy meals and do not even realize it:

1. Chicken breasts – skip the frozen bags, while most of those bags will be around $8 a bag, you only get about 8 different sized chicken breasts that may only last you 5 days.  Go instead for the chicken breasts that are packaged but yet not frozen.  At around $2 a pound, you can stock up and get five pounds of chicken breasts for $10.  From here you can cut these breasts up to the size that you prefer, put them in sandwich bags, then freeze them and use then when you want to.  I typically get about 8 bags worth of chicken from this.

2. Veggies (broccoli, cauliflower, carrots, etc) – skip the prepackaged kind.  They are most expensive and barely last two meals.  Buy your own veggies, cut them up yourself, and put them together how you want them too.  Not only is this cheaper, it is a lot fresher and saves you money by not buying as much bags of veggies.

3. Tuna – skip the expensive packaged stuff in the seafood section.  Simple canned tuna runs about $.70 a can and provides enough protein for healthy meal plans.  Buying in bulk will save you more than you think.

4. Eggs – Quick and easy source of protein.  If you are a big egg eater, buy the 36 count or the 5 dozen eggs that are available at most Walmarts and HyVee.  The 36 count is around $.60 more than the 18 count, but you get twice the amount.  5 dozen eggs will run you about $1.50 more than the 18 count.  Huge savings overall.

5. Brown Rice – Rice has always been an inexpensive item found at the grocery store.  Plus it will last you longer than you probably want it to.  With a high source of carbohydrates, this item is perfect for post workout meals.  Best if paired with chicken for lunch.

These foods are the cornerstone to a nutritious, healthy, and very inexpensive balance meal plans that need to be incorporated into your nutrition in order to gain the muscle and burn the fat needed to get the body that we want.  With the holiday’s right around the corner, start saving for those travel plans and gifts for the little ones by budgeting your money the right way.

Immunity Boosting Foods

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With cold season coming down on us we all know that exercise helps our immune system fight off a cold or flu but do we know what the best foods to help actually boost your immunity are?  It may be surprising but one of the best immunity boosting foods is actually garlic.

Garlic contains both allicin and sulfides which are infection fighting compounds.  Garlic stimulates the production of white blood cells that fight infection, and it also helps to eliminate toxic free radicals from the bloodstream.

Vitamin C is a common supplement that most people think of taking once they are sick but taking it regularly will be a great way to build up your immunity levels to prevent you from becoming sick in the first place.  There are always the typical oranges, and berry fruits that are packed with vitamin C but the highest rate per serving are actually red and green hot chili peppers.  Red beans have the highest level of antioxidants per serving.

Antioxidants help restore cells in your body to keep your body functioning properly while helping prevent the onset of sicknesses.  Fish is another great immunity boosting food.  Each type of fish has its own different properties that are great for your body but they all contain a great source of Omega-3 fatty acids that are natural anti-inflammatories.

By increasing airflow to the lungs, many respiratory infections can be cleared up more quickly while providing some amount of relief to inflamed mucous membranes.  There are many more great immunity boosting foods out there but these are some of the best.  A simple immunity boosting meal would be fish tacos containing garlic, red beans, chili pepper, and a side of fruit.

Consume these foods and more of the immunity boosting foods and you won't have to worry about catching that cold that nags you for several weeks!

Fall Series Cardio

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Everyone has their own lineup of shows that they follow very closely. With summer at its end, that means less time outside and more time inside the house and/or gym because of the weather becoming cooler. This is the time of year that new TV series start back up and grab our attention like never before. Now how can we watch our favorite shows and get that extra cardio outside of our workouts in? Simple, something I like to call Commercial Cardio!

 If you have a DVR system, simply record your shows ahead of time. When you are finally ready to watch them, simply set up a TV in front of either your treadmill or elliptical, press play, and crank up the level on the elliptical or the incline on the treadmill and start walking on your treadmill or going at a steady pace on the elliptical. Keep that up until the commercials, and when they come on, turn the level or incline down, and start moving faster or running until the show is back on. Proceed to go back to your original speed or level once your show is back on. Repeat until your show is done.

A typical 30 minute show will have 22 minutes of the show playing, and 8 minutes of commercials. Now if your show is an hour long, then that makes out to be about 42 minutes of show, and 18 minutes of commercials. Since no one really pays much attention to the commercials, it will make it easy for you to really push yourself during them, so you can pay attention to the actual show when it comes back on. As you progress in your endurance, you can mix it up with the speed and incline/level on your equipment. This even works at the gym since many pieces of cardio equipment comes with a little TV on top of them. Try it out, and see how far you can get during your show. It will make watching TV a lot more tiring and worthwhile.

Slow Cooker Recipes!!!

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I'll be the first to admit, there are some days where I want nothing to do with cooking.  In fact, it is the last thing on my mind after a long day of work.  I am sure most of you can relate to this.  Well, I have for you, 2 easy, unique recipes you can put into your slow cooker and have ready for you when you get home from work.  It doesn't get much easier than this.
Take a look below and tell me what you think.

Curry Chicken

Ingredients 
4-6 chicken thighs or boneless skinless, chicken breasts
2 peaches, skinned and sliced into 1/4 inch slices, reserving 8 slices for garnish
1/3 cup raisins
1 shallot, thinly sliced
1 tablespoons olive oil
fresh ginger root - thinly sliced - 4 slices
2 cloves garlic - crushed
1/2 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon whole cloves
3/4 cup chicken stock
1 tablespoon cider vinegar
1/4 teaspoon cayenne pepper (optional)
salt and pepper
lemon juice
Hot cooked jasmine rice

Directions 
1.Rinse, dry, and season the chicken with salt and pepper.
2.Heat the olive oil in a skillet and add the chicken to lightly brown, about 3 minutes per side.
3.Transfer chicken to slow cooker and top with peaches, raisins and shallots.
4.Reserve the remaining 8 slices of peaches and toss with lemon juice to coat and refrigerate.
5.Combine remaining ingredients in a bowl, whisk to combine and pour over chicken.
6.Turn slow cooker to High and cook for 3 – 3 1/2 hours.
7.Serve over jasmine rice. Top with the reserved peaches as a garnish.
Serves: 4-6
Size: 3-6 quarts

Wild Mushroom Beef Stew

Ingredients
1 1/2 to 2 pounds beef stew meat, cut into 1-inch cubes
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/2 cups beef broth
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1 bay leaf
1 teaspoon paprika
4 shiitake mushrooms, sliced
2 medium carrots, sliced
2 medium potatoes, diced
1 small white onion, chopped
1 stalk celery, sliced

Directions
1.Put the beef in the slow cooker. Mix together the flour, salt and pepper and sprinkle over the meat; stir to coat each piece of meat with flour. Add the remaining ingredients and stir to mix well.
2.Cover; cook on LOW 10 to 12 hours or on HIGH for 4 to 6 hours. Stir the stew before serving.
Tip
You may double the amount of meat, mushrooms, carrots, potatoes, onion and celery for the 5, 6 or 7-quart slow cooker.
Note
This classic beef stew is given a twist with the addition of flavorful shiitake mushrooms. If shiitake mushrooms are unavailable in your local grocery store, you can substitute other mushrooms of your choice. For extra punch, add a few dried porcini mushrooms to the stew.