We have heard so much about caloric intake when it comes to weight loss or weight gain, but does it really matter how much you eat or don't eat to accomplish your fitness goals. the answer is YES! Too many calories of the wrong thing will add on pounds, too little calories will stop your metabolism, and cause weight loss or human cannibalism, or weight gain. Sounds complicated??? Yes I'm sure it does, So I am going to share with you 5 ways to subtract calories the healthy way.
1. How ever you can, whenever you can. If nothing else, just get out of the chair more often. I hear people tell say, "I can't walk because of my weight"... okay, so what are you going to do about it... take baby steps towards losing the weight and that will help you loss the weight that's caused you not to be able to walk.
2. Cut the calories you won't miss. Your body is too smart not to notice huge energy decreases - cutting 500 to 1,000 daily calories, for example. But if you measure your food and create small decreases in portion sizes, you can eat less without feeling worse. It takes discipline to do this. Plan your meals ahead of time. Buy serving size zip-loc bags and measure your foods for the right portion sizes. This will help you control your caloric intake and will keep your body fueled through out the day.
3. Eat more protein and less of everything else. About 10 percent of the calories you burn each day come from the thermic effect of food. Protein has a much higher TEF than carbs or fat; as much as 25 percent of protein burns off during digestion. That compares to about 6 to 8 percent for carbs and 2 to 3 percent of fat. This is why you should limit your carb intake after 3:00 pm. Carbs provide energy therefore it makes more sense to fuel the body with carbs in the earlier part of the day than the latter part. Even if you're going to workout in the afternoon, let your fuel be a protein such as a protein shake or protein bar, then refuel it with a post workout drink.
4. Burn more calories during your workouts. You can do this via volume or intensity. If you have an iPhone you can download the Nike+ app which calculates your calories burned when you walk or run. You can also invest in a calorie counter watch. Most sporting stores have those in stock or you can always go on-line and order one. It's important to know how many calories you're burning so you'll know how much needs to be replaced.
5. Change your workouts every 30 days. Your muscles have memory and remembers every exercise you perform. After a while, the muscles get use to the routine and will not respond the same way. This is why you should change your routine to shock the muscles. It's interesting the muscles work just like humans, we get comfortable and stop challenging ourselves. so, change your workouts and challenge your muscles.
There you have it, 5 ways to burn calories whether losing or gaining weight. Calories does matter, just make sure you're getting in the right amount and the right kind.
Lisa D.
Tuesday, June 4, 2013
Friday, May 17, 2013
Your Lats are Core Muscles
There are two very popular gym exercises that targets the lats. There's the lat pull-down, in which you sit with your legs braced under a padded bar, and the seated row, in which you sit with your feet up on supports in front of you. What happens when you sit? You cut your body in half. You certainly use the lats to pull a bar toward your body. But by sitting on your butt you prevent that co-contraction with the glutes that provides stability for your lower back.
The lat pull-down and seated row share one other characteristic: They're typically done with god-awful form. People new to working out with weights will hunch their shoulders on the seated row, which prevents the targeted upper-back muscles from doing much of anything, while the more experienced hardcore muscle builders will do a limbo-like move on the lat pull-down, leaning so far back that they're using everything but their lats to move the weight. (and jerking like crazy)
Here is the new rule for working your lats: Do the movement in a position that will allow the lats to act as both a prime mover and a core stabilizer such as standing, prone, hanging from a chin-up bar. Instead of sitting kneel or stand, which will force you to stabilize your core while working your lats and the other upper-back muscles (the new rules of lifting supercharged)
This is some good stuff.... so let's change the way we work out lats... it's a core muscle because it's attached to the tailbone all the way around the erector spinae, the columns of muscle on either side of your spine down to the glutes. So, when you're working your lats, look at it as a core workout.
And that's today's 411 on Health and Fitness.
Lisa D.
The lat pull-down and seated row share one other characteristic: They're typically done with god-awful form. People new to working out with weights will hunch their shoulders on the seated row, which prevents the targeted upper-back muscles from doing much of anything, while the more experienced hardcore muscle builders will do a limbo-like move on the lat pull-down, leaning so far back that they're using everything but their lats to move the weight. (and jerking like crazy)
Here is the new rule for working your lats: Do the movement in a position that will allow the lats to act as both a prime mover and a core stabilizer such as standing, prone, hanging from a chin-up bar. Instead of sitting kneel or stand, which will force you to stabilize your core while working your lats and the other upper-back muscles (the new rules of lifting supercharged)
This is some good stuff.... so let's change the way we work out lats... it's a core muscle because it's attached to the tailbone all the way around the erector spinae, the columns of muscle on either side of your spine down to the glutes. So, when you're working your lats, look at it as a core workout.
And that's today's 411 on Health and Fitness.
Lisa D.
Sunday, May 5, 2013
A WELL TRAINED BUTT IS BEAUTIFUL!
Now we all desire to have a well rounded buttocks. I can not tell you how many times I've had women say to me they want a butt like mine. LOL. And you know what I tell them... this butt runs in the family, however I have gone the extra mile to enhance it's shape and keep it round and firm. I have always had a butt, but it wasn't always round and lifted. I can not guarantee you you'll get a butt from doing lunges and squats, but I can guarantee you the butt you do have will no longer drag behind you.
Here are Eight Fun Facts About Squats
1. The front and back squats use two big lower-body muscle groups-the hamstrings and quadriceps-in the same way.
2. All else being equal, the more you lift on any squat variation, the more muscle you activate. That's why it's so important to increase your strength over time. (USE WEIGHTS WHEN DOING SQUATS AND LUNGES)
3. You can probably lift more weight on the back squat if you take a wider stance, and rotate your thighs outward. That increases activation of your glutes and adductors (inner thigh), but not your quadriceps and hamstrings which are the prime movers.
4. Muscle activation is highest when your thighs are parallel to the floor. Cutting a squat short allows you to use more weight, but with less work for the muscles you're trying to build.
5. Going below parallel at the bottom of the movement increases activation of your glutes, but not your quads and hamstrings. Thus, you may get better overall muscle development with the front squat, since most of us can go deeper than we can on the back squat.
6. You activate 43 percent more muscle squatting with free weights vs. a Smith machine, the barbell on rails found in some good gyms and all bad ones. This is despite the fact that most people can life significantly more weight on the Smith.
7. It's not just because you recruit more stabilizing muscles when you use free weights. The quads and hamstrings-along with the calf muscles-also work harder than they do on a Smith machine.
8. Same goes for the leg press and leg extension. Even though you can move a lot more weight on a leg press, nothing beats lifting a heavy weight on a vertical path with no help from a machine.
You can find this information in the book The New Rules of Lifting Supercharged by Lou Schuler and Alwyn Cosgrove. If you are serious about weight lifting, I truly recommend you add this book to your library.
I personally do not use machines to work on my buttocks or legs. I use free weights. Right now, I squat and lunge with 25lbs. As I get stronger I'll be lifting heavier. Remember your legs have the biggest muscles in your body, therefore you can go heavy when working your legs and buttocks.
Remember Healthy Hearts = Healthy Weight
Lisa D.
Here are Eight Fun Facts About Squats
1. The front and back squats use two big lower-body muscle groups-the hamstrings and quadriceps-in the same way.
2. All else being equal, the more you lift on any squat variation, the more muscle you activate. That's why it's so important to increase your strength over time. (USE WEIGHTS WHEN DOING SQUATS AND LUNGES)
3. You can probably lift more weight on the back squat if you take a wider stance, and rotate your thighs outward. That increases activation of your glutes and adductors (inner thigh), but not your quadriceps and hamstrings which are the prime movers.
4. Muscle activation is highest when your thighs are parallel to the floor. Cutting a squat short allows you to use more weight, but with less work for the muscles you're trying to build.
5. Going below parallel at the bottom of the movement increases activation of your glutes, but not your quads and hamstrings. Thus, you may get better overall muscle development with the front squat, since most of us can go deeper than we can on the back squat.
6. You activate 43 percent more muscle squatting with free weights vs. a Smith machine, the barbell on rails found in some good gyms and all bad ones. This is despite the fact that most people can life significantly more weight on the Smith.
7. It's not just because you recruit more stabilizing muscles when you use free weights. The quads and hamstrings-along with the calf muscles-also work harder than they do on a Smith machine.
8. Same goes for the leg press and leg extension. Even though you can move a lot more weight on a leg press, nothing beats lifting a heavy weight on a vertical path with no help from a machine.
You can find this information in the book The New Rules of Lifting Supercharged by Lou Schuler and Alwyn Cosgrove. If you are serious about weight lifting, I truly recommend you add this book to your library.
I personally do not use machines to work on my buttocks or legs. I use free weights. Right now, I squat and lunge with 25lbs. As I get stronger I'll be lifting heavier. Remember your legs have the biggest muscles in your body, therefore you can go heavy when working your legs and buttocks.
Remember Healthy Hearts = Healthy Weight
Lisa D.
Wednesday, March 27, 2013
Tell the truth and Shame Yourself not the Devil.. he's not apart of this
This week I have had heard some of the most crazies things from people about their weight loss. They tell me they are doing something and when I put them to the test or ask those hard questions they can't perform and don't answer my questions directly if at all. The only way to get better is to accept that you are not there and your plan just isn't working.
People tell me all the time, I don't eat a lot of sweets, but I love bread... STOP.. bread will turn to sugar, sugar turns to fat.. right around your belly. People tell me all the time, I only eat one meal a day... STOP...your body needs more than one meal a day. You have to feed your body through out the day. You should never get empty (hungry).. it's just like your car gas tank.. fill it up when it gets half full. When it gets empty it cost you more. People tell me all the time, I don't like eating breakfast... STOP... you have to start your day off with GAS... breakfast, break the fast. Breakfast is the biggest and most important meal of the day, get it in. Coffee alone is not breakfast. Make dinner your smallest meal of the day and NO CARBS at night.
People tell me all the time... I workout all the time, sometimes 2 hours a day... STOP...first of all WHO DOES THIS OTHER THAN ATHLETES OR THOSE OF US THAT DO IT FOR A LIVING. Then they tell me they aren't losing weight. Why are you killing yourself working out 2 hours a day and you're not losing any weight? You're not losing weight because you're not EATING. Then they aren't eating anything after all that working out.... STOP.. this is crazy. Workout 30 to 45 minutes a day 5 days a week...and EAT... People tell me all the time... I can't eat all that food... STOP... yes you can.. you're eating it anyway, just all at one time.... you can't fill up a tank if it's already full... and full meaning empty in the case of those that are not eating ... if you're not moving your body does not ask for anything.. the moment you start to REALLY move, your body will REALLY START BURNING CALORIES and will be starving for food... ALL THE TIME. I eat 2100 calories a day... you know why... because I'm moving ALL THE TIME. My body require all that FUEL (FOOD) to survive.
Here's the break down... if you're only eating 1200 calories a day and you're workout for 1 hour and burning 600 calories and you're not puttomg those calories back in your body, your body is only living off 600 calories... STOP... your body has now began to feed off itself... You have to eat after you workout... it's called REFUELING.
As a Fitness Trainer I invested in a 90 Day Beach Body Chalean Extreme Fitness Challenge for myself. Sure I can put together my own workout plan but it will be what I already do, it will not push me to the next level in fitness that my body needs, that I know for sure. I needed something new because I was at a stand still. today I can see the results from my HARD work. When I know there is someone waiting for me, I show up. I can tell myself I don't need a fitness challenge because I'm a trainer, but trainers need trainers too. Even professional athletes have trainers and someone to hold them accountable.
Don't fool yourself into thinking you can do this by yourself. My husband holds me accountable too. He reminds me that my trainer is waiting for me, even though the trainer is on a DVD. He knows this is something I have to do for me and for my family. I set the example for my family in this area.
Tell the truth and shame yourself... stop telling yourself you are okay when you're not. Don't make up these crazy workouts and meal plans. Yes it takes time for change to come, but the key is getting started with a solid foundation. If you fail to plan, you plan to fail! I can't say it enough... If you can't put the plan together there are so many trainers out here that I believe is willing to help you. I'm here to help you.. we just want you and your family healthy.
Remember Healthy Hearts = Healthy Weight
Love ya.
Lisa D.
People tell me all the time, I don't eat a lot of sweets, but I love bread... STOP.. bread will turn to sugar, sugar turns to fat.. right around your belly. People tell me all the time, I only eat one meal a day... STOP...your body needs more than one meal a day. You have to feed your body through out the day. You should never get empty (hungry).. it's just like your car gas tank.. fill it up when it gets half full. When it gets empty it cost you more. People tell me all the time, I don't like eating breakfast... STOP... you have to start your day off with GAS... breakfast, break the fast. Breakfast is the biggest and most important meal of the day, get it in. Coffee alone is not breakfast. Make dinner your smallest meal of the day and NO CARBS at night.
People tell me all the time... I workout all the time, sometimes 2 hours a day... STOP...first of all WHO DOES THIS OTHER THAN ATHLETES OR THOSE OF US THAT DO IT FOR A LIVING. Then they tell me they aren't losing weight. Why are you killing yourself working out 2 hours a day and you're not losing any weight? You're not losing weight because you're not EATING. Then they aren't eating anything after all that working out.... STOP.. this is crazy. Workout 30 to 45 minutes a day 5 days a week...and EAT... People tell me all the time... I can't eat all that food... STOP... yes you can.. you're eating it anyway, just all at one time.... you can't fill up a tank if it's already full... and full meaning empty in the case of those that are not eating ... if you're not moving your body does not ask for anything.. the moment you start to REALLY move, your body will REALLY START BURNING CALORIES and will be starving for food... ALL THE TIME. I eat 2100 calories a day... you know why... because I'm moving ALL THE TIME. My body require all that FUEL (FOOD) to survive.
Here's the break down... if you're only eating 1200 calories a day and you're workout for 1 hour and burning 600 calories and you're not puttomg those calories back in your body, your body is only living off 600 calories... STOP... your body has now began to feed off itself... You have to eat after you workout... it's called REFUELING.
As a Fitness Trainer I invested in a 90 Day Beach Body Chalean Extreme Fitness Challenge for myself. Sure I can put together my own workout plan but it will be what I already do, it will not push me to the next level in fitness that my body needs, that I know for sure. I needed something new because I was at a stand still. today I can see the results from my HARD work. When I know there is someone waiting for me, I show up. I can tell myself I don't need a fitness challenge because I'm a trainer, but trainers need trainers too. Even professional athletes have trainers and someone to hold them accountable.
Don't fool yourself into thinking you can do this by yourself. My husband holds me accountable too. He reminds me that my trainer is waiting for me, even though the trainer is on a DVD. He knows this is something I have to do for me and for my family. I set the example for my family in this area.
Tell the truth and shame yourself... stop telling yourself you are okay when you're not. Don't make up these crazy workouts and meal plans. Yes it takes time for change to come, but the key is getting started with a solid foundation. If you fail to plan, you plan to fail! I can't say it enough... If you can't put the plan together there are so many trainers out here that I believe is willing to help you. I'm here to help you.. we just want you and your family healthy.
Remember Healthy Hearts = Healthy Weight
Love ya.
Lisa D.
Wednesday, March 13, 2013
First Round Workout - Do it at the house
I can't tell you how many times I've gone to the gym and watched people stand and stare at the equipment. They look at it as if the machine will actually tell them how to use it. Don't we wish the machine could talk? LOL I remember the first time I got on a treadmill, man I was saying to myself... "self you got this!" Guess what... me and myself ended up on the floor because I didn't know how to properly use the treadmill. It took a while for me to get over the fear of falling before I got back on that treadmill. When I started training for my body building competition I HAD TO GET ON THE TREADMILL. I started slow and now I'm a PRO, running and all. Don't be afraid to try something new. So today I want to share with you a circuit training routine I believe will help you maximize your workout and help you get the results you're looking for. AND GUESS WHAT NO MACHINES NECESSARY!
Circuit training can improve your strength, flexibility and aerobic fitness all in one pop. When doing circuit training you do not take breaks between exercises. The goal is to keep your heart-rate up during the entire workout. Every exercise is done in 60 seconds and you'll move to the next exercise.
Equipment needed:
* Stop watch
* Water
* Towel
* Resistance Band
The routine:
* 40 pushups (or as many as you can in 60 seconds)
* Jumping Jacks
* 35 sit-ups (or as many as you can in 60 seconds)
* 10 push-ups (or as many as you can in 60 seconds)
* 30 seconds of squat jumps
* 30 seconds of rowing maching (use a resistance band, sit on the floor, place the band at the bottom of your feet and pull the band focusing on your upper back. Keep back straight and tummy tight)
* Front Kicks (60 seconds)
* Shadow Boxing (box as if someone is boxing with you)
* Lay on your back and raise your heals a foot off the ground for 20 second - lower and raise them again (60 seconds)
You can do any exercise with circuit training. The key is to keep moving, do not take breaks, every movement is done within 60 seconds. This is a complete 30 minute workout. Have fun and BUST A MOVE!
Circuit training can improve your strength, flexibility and aerobic fitness all in one pop. When doing circuit training you do not take breaks between exercises. The goal is to keep your heart-rate up during the entire workout. Every exercise is done in 60 seconds and you'll move to the next exercise.
Equipment needed:
* Stop watch
* Water
* Towel
* Resistance Band
The routine:
* 40 pushups (or as many as you can in 60 seconds)
* Jumping Jacks
* 35 sit-ups (or as many as you can in 60 seconds)
* 10 push-ups (or as many as you can in 60 seconds)
* 30 seconds of squat jumps
* 30 seconds of rowing maching (use a resistance band, sit on the floor, place the band at the bottom of your feet and pull the band focusing on your upper back. Keep back straight and tummy tight)
* Front Kicks (60 seconds)
* Shadow Boxing (box as if someone is boxing with you)
* Lay on your back and raise your heals a foot off the ground for 20 second - lower and raise them again (60 seconds)
You can do any exercise with circuit training. The key is to keep moving, do not take breaks, every movement is done within 60 seconds. This is a complete 30 minute workout. Have fun and BUST A MOVE!
Friday, March 1, 2013
A little Mint in your Chocolate
I am not big on chocolate, but I know many of you are. So, I searched for a recipe that I thought would be good to share and guest what.... I found one. It's Peppermint Brownies and of course it's made with healthy ingredients. Here are your ingredients
PEPPERMINT BROWNIES
1 package fudge brownie mix
4Tbsp. instant dry, powdered skim milk
1 1/2 cups skim milk
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. peppermint extract
Nonstick vegetable oil cooking spray
Preheat oven to 350 degrees. Lightly coat bottom of 13"x 9" baking pan with nonstick vegetable oil cooking spray.
In a small bowl, combine skim milk powder with skim milk and stir until dissolved
In a large bowl, combine the brownie mix, applesauce, egg whites, peppermint extract, and skim milk mixtures. Spread evenly in prepared pan.
Bake 30 to 35 minutes. Do not overbake. When brownies are cool, cut into 15 even pieces
Top each brownie with 1/4 cup vanilla ice cream, 1 Tbsp. fat-free chocolate sauce, and 1 peppermint candy. Serve immediately.
Nutritional Facts
Serving size: 1 brownie
Cal:150
Ft Total: 6g
Saturated Fat: 3g
Carbs: 23g
Fiber: 2g
Protein: 4g
This recipe came from my BeachBody Think Kitchen Recipe Book. I hope you enjoy this Heart Healthy recipe. Let me know how it taste...
Building bodies together
Lisa D.
PEPPERMINT BROWNIES
1 package fudge brownie mix
4Tbsp. instant dry, powdered skim milk
1 1/2 cups skim milk
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. peppermint extract
Nonstick vegetable oil cooking spray
Preheat oven to 350 degrees. Lightly coat bottom of 13"x 9" baking pan with nonstick vegetable oil cooking spray.
In a small bowl, combine skim milk powder with skim milk and stir until dissolved
In a large bowl, combine the brownie mix, applesauce, egg whites, peppermint extract, and skim milk mixtures. Spread evenly in prepared pan.
Bake 30 to 35 minutes. Do not overbake. When brownies are cool, cut into 15 even pieces
Top each brownie with 1/4 cup vanilla ice cream, 1 Tbsp. fat-free chocolate sauce, and 1 peppermint candy. Serve immediately.
Nutritional Facts
Serving size: 1 brownie
Cal:150
Ft Total: 6g
Saturated Fat: 3g
Carbs: 23g
Fiber: 2g
Protein: 4g
This recipe came from my BeachBody Think Kitchen Recipe Book. I hope you enjoy this Heart Healthy recipe. Let me know how it taste...
Building bodies together
Lisa D.
Friday, February 22, 2013
Keeping Soul in Kitchen
Now I know many of us love our deep fried Fried Chicken. But since we're trying to eat healthier but still enjoy the soul in our food, I found this healthy fried chicken recipe and wanted to share it with you. If you would like to get other recipes you can go to www.eatingwell.com
Please let me know how you like it... I think it's great...! - enjoy
Nutrition Bonus: Zinc (24% daily value)
Carbohydrate Servings: 0
Exchanges: 5 lean meat
Please let me know how you like it... I think it's great...! - enjoy
Ingredients
- 1/2 cup nonfat buttermilk, (see Tip)
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
- 1/2 cup whole-wheat flour
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- Olive oil cooking spray
Preparation
- Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
- Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
- Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
- Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Tips & Notes
- Make Ahead Tip: Marinate the chicken for up to 8 hours.
- Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition
Per serving: 224 calories; 7 g fat ( 2 g sat , 2 g mono ); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 237 mg sodium; 400 mg potassium.Nutrition Bonus: Zinc (24% daily value)
Carbohydrate Servings: 0
Exchanges: 5 lean meat
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