E.H. Fitness

Tons of veggie spaghetti

2012-01-18T14:48:00.001-06:00

I just cut up a bunch of zucchini, bell peepers and mushrooms for my Tons of Veggie Spaghetti. It's one of those great dishes that you can sneak 3 or 4 or 5 servings if veggies in and get a hearty meal out of it. Tonight instead of noodles, I'm grilling up some zucchini strips as my base!

A Healthier Toast to 2012

2011-12-28T13:55:00.003-06:00

With New Year's Eve upon us, we will find ourselves surrounded by not only tasty food choices but fun drink options. It’s a fantastic time of year, right? But all the mixed drinks and chocolate martinis can undo weeks and even months of eating salads and hard work at the gym. So here’s a list of some of the most calorie-laden drinks and of course some good options if you plan to toast the night away. Please note that the drinks listed are frequently served at a higher volume than the suggested servings, so watch your portion size.

Sip this…Champagne (100 calories per 5 oz)
Spit out that…Eggnog (214 per 5 oz)

Sip this…Bloody Mary (125 per 5 oz)
Spit out that…Martini (306 per 5 oz)

Sip on this…Kailua and coffee (150 per 5 oz)
Spit out that…Chocolate Martini (376 per 5 oz)

Sip on this…Light beer (56-100 calories per 12 oz)
Spit out that…regular beer (150-200 calories per 12 oz)

Sip on this…wine (100 calories per 5 oz)
Spit out that…amaretto sour (350 calories per 5 oz)

And what about mixers? Well here’s the deal: a mixer can make your drink double in calories pretty darn fast. A 1.5 oz shot (jigger) of distilled liquor such as vodka, gin or rum contains about 100 calories. Add that to 12 oz of your favorite soda and you’ve just make that little shot into a 250 calorie drink. Think tonic water and juice is safe? Think again; 124 calories per 12 oz of tonic water and about 200 per 12 oz pour for your favorite juice. Yikes! So what’s a party person to do? Use diet sodas, diet tonic water and club soda as mixers.

Other sneaky ways to have a good time without breaking the calorie bank with beverages:

· Start with two large glasses of water before you sip even one alcoholic drink. This will cause you to drink slowly since you are no longer thirsty and your stomach is fuller

· Drink one-on-one: before you grab another glass of wine, drink a glass of water. Keep alternating your favorite drink with water and you will drink less

· Give your friends a ride. Offer to drive friends to and from the party...sober. How easy is that…no calories from alcohol! Just be careful not to drink other calorie heavy drinks. Stick to diet soda and water.

Happy (and safe) Celebrating!

Christmas cookies under 13 calories!?!

2011-12-15T14:23:00.001-06:00

Yes, friends. I've found a super easy, totally delicious holiday treat that has only 12.5 calories per sweet and pepperminty piece. Try these out at your next cookie exchange (mine are going to rock tonight's Christmas cookie battle) or take them to the office for a nice, not naughty, snack.

Candy Cane Meringues

You'll need:
2 egg whites
1/2 cup superfine sugar
1/8 tsp salt
1/8 tsp cream of tartar
2 peppermint candy canes

What to do:
-Preheat oven to 225 degrees
-beat together egg whites, salt and cream of tarter until soft peaks form (about 2 minutes)
-gradually beat in sugar until stiff peaks form (about 5 minutes)
-fold in crushed candy canes
-put mixture into a ziplock bag and cut one of the corners
-pipe mixture until cookie sheets lined with parchment paper
-bake for 1 hour and 30 minutes and the turn the oven off and let set over night

Enjoy!!

Tips and Tricks to Stay Fit for the Holidays

2011-12-09T14:46:00.001-06:00

It's here...the Holidays. We just passed Thanksgiving and hopefully good choices were made, but now comes a plethora of parties, office goodies, family dinners, etc. all of which are laden with salty snacks, sweet treats and fatty holiday fare. Plus, now that it’s cold, food becomes less light and more hearty in every day life…think chili, casseroles and other warm and rich food. That, along with our busy holiday schedules can sometimes make exercise less of a priority. So more food, richer food and not enough exercise really is just a big ol’ recipe for disaster. But not to worry, you don’t have to finish out 2011 with a belly Santa would be proud of; just have a plan.

Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to treats at the office.

No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chilli or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or two of binging.

I repeat: No excuses. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.

Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minuntes to and hour at a time.

Write it down. Studies have shown that writing down your food (every morsel that goes into your mouth) can double your weight-loss. And with computer programs and smart phone apps, this has never been easier. Write down what you are going to eat at the beginning of the day and then after you've eaten all your necessary calories, stop! Some great (and FREE) online/app rescourses are http://www.caloriecount.com/, http://www.livestrong.com/, and http://www.myfitnesspal.com/.

Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.

Exercise portion control. Parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.

Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away. Whatever you do, try not to leave them in your house for you to snack on day and night.

Armed with these tips, you are ready to face the holiday merriment and wherever else the rest of 2011 takes you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.

12 days of Christmas workout challenge

2011-12-06T17:10:00.001-06:00

I'm all about challenging the body in new and different ways...so here's a fun thing to do this month...just for something different. You can do it on its own or if you workout regularly, just add it to your workouts!

As always, consult a dr before beginning a workout program!

Happy (and Healthy) Thanksgiving!

2011-11-22T09:24:00.001-06:00

Looking forward to the Thanksgiving meal but dreading the bloat and sleepiness afterwards? Focus on your friends and family instead of the food and follow these simple tips and swap outs! You’ll be thankful that you did!

1. Fill up on the good stuff.
· White meat turkey (15% less calories than it’s dark counterpart)
· Fresh Veggies and fruit
· Mashed potatoes (make yours with Butterbuds to save a hundred calories and several grams of fat per serving)
· Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
· Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

2.Ditch the bad stuff.
· Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
· Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
· Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

3. Skip the nap.
Myth: The tryptophan in turkey is not enough to make your drowsy (there is actually more of the chemical in cheese and chicken!). So when you get tired after eating, blame the overindulgence in fatty food. And while napping during the football game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

If you’re the cook in charge on the big day, check out these recipes from the Mayo Clinic for a heart (and waist) healthy version of the food we love to eat!

Shirataki noodles; 20 calorie pasta substitute!

2011-11-21T18:46:00.001-06:00

I'll be the first to admit that I'm not a soy product lover...I love meat! But, I just recently found a calorie bargain noodle substitute...and I love it! In my house we have spaghetti once a week and I normally substitute grilled veggies for noodles to save on calories (a cup of pasta is over 200 calories...yikes), and sometimes I miss that noodle-y taste and texture. So I tried shirataki noodles and they rock! For 40 calories in the entire bag (1/2 is a serving), you can eat them to your heart's content. They can be found in the refrigerated pasta section of your grocery store. Just make sure to rinse and boil them for about 3-4 minutes to get rid of the soy taste. Enjoy!

Delicious hummus!

2011-11-17T11:20:00.001-06:00

This hummus recipe was the greatest hit at a recent girls get together. I would love to claim it as my own, but It's my friend Missie's recipe. Enjoy!

Tuscan White Bean Spread

The cannellini beans provide a smoother consistency which makes for a nice change from the traditional hummus made with garbanzo beans. It’s also very easy to modify this spread into whatever kind of taste you’re craving. I’ve done Mexican versions (replacing the basil for canned chipotle chilis & limes), Greek versions (using feta, jarred roasted red peppers, and lemon), and even Indian (adding in some garam masala & turmeric for color).

2 cans cannellini or great northern beans, thoroughly rinsed & drained
2 cloves garlic
¼ cup fat free yogurt (I use Greek yogurt for the higher protein)
¼ tsp salt (to taste)
½ tsp lemon juice
¾ tbs truffle oil
¼ tbs extra virgin olive oil
1 cup basil leaves
¼ tsp red pepper flakes

Place beans, garlic, yogurt, lemon juice and salt into food processor. Secure lid in place and while mixture is processing, slowly drizzle in truffle oil through spout. Stop & taste and repeat with adding additional EVOO until desired smooth consistency for base. Can also add more yogurt if mixture needs additional moisture. Add in basil leaves and red pepper flakes and process until smooth. I tend to let the food processor run for a minute or so at this point, it incorporates air into the puree and makes for a nice texture. Taste again and adjust the seasonings as necessary (e.g. more basil, salt, garlic, etc). All measurements are approximations so alter amounts according to your own personal preferences. Serve with toasted pita chips.

30 minute full body workout

2011-07-28T10:40:00.001-05:00

Think you can't get a great workout in 30 minutes flat? Try this tough set...I'm getting ready to do it myself!

Complete each exercise for one minute with the heaviest weight manageable without sacrificing good form.

• traveling lunges
• shoulder lateral raises
• bent over row
12 push ups
(repeat above 3 times before moving on)

• one leg bridges
• weighted sit ups
• skull crushers (tricep extensions)
12 push ups
(repeat above 3 times before stretching)

Enjoy!

Stay hydrated in the heat!

2011-07-27T07:03:00.007-05:00

This summer has been one of the hottest all over the country, but that doesn't mean that you have to burn up as you workout. It's important to listen to your body as you workout in the heat (click here on safety tips for exercising in sizzling weather) and replenish the fluids that you are sweating out. Here's the rule for keeping hydrated during any workout...especially those during the hot summer days (and nights!)

If you lose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you lose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

*Remember to drink about two cups (16 oz) of water and hour or two before exercise *Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
*Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated. Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Cheers to your health!

So little time, such a great workout!

2011-07-19T06:33:00.001-05:00

One of my early clients slept through her alarm, so while waiting for her, I'm taking fill advantage of the gym...tricep pressdowns, leg extensions, hip ups, chest fly with leg lowers are all jump-starting my body today! Use the time you have to make you better!

Veggie omelet with under 100 calories? Yes please!

2011-07-12T07:15:00.001-05:00

I love eggs and veggies, so combining them just makes sense! I use 3 egg whites, 3 large mushrooms, as much onion as I feel like and a quarter of a green pepper...under 100 calories, a full serving and sometimes more of veggies and 11 grams of protein. Enjoy!

New exercise play list...there is something for everyone!

2011-07-08T07:18:00.003-05:00

Here is my new favorite 50-minute workout play list...it includes a bit of something for everyone, from Gleeks to the hip hop obsessed to old school hits lovers. Enjoy!

Count on Me (Bruno Mars)
I Like to Move It (Crazy Frog)
Loser (3 Doors Down)
Why I am (Dave Matthews Band)
All I Need (Natasha Bedingfield featuring Kevin Rudolf)
Just a Dream (Nelly)
Dream On (Live version: Aerosmith)
Jessie's Girl (Rick Springfield)
Paris (Grace Potter and The Nocturnals)
Halo/Walking on Sunshine (Glee)
Raise Your Glass (Pink)
E.H. (Katy Perry featuring Kanye West)
Home (Edward Sharpe and the Magnetic Zeros)

My new food obsession: Quinoa

2011-07-06T11:58:00.004-05:00

If you've never heard of quinoa, you are in for a treat today! It is a grain that is chock full of fiber and complete protein (protein that contains all 9 essential amino acids). It's also totally delicious and filling to boot!

Here's a super easy recipe to make your quinoa taste fantastic (I use it for a meal with veggies on the side or a perfect side to chicken or fish).

You'll Need:

*1 cup quinoa uncooked

*1 small onion chopped

*1 small zucchini chopped

*2-3 cloves garlic minced

*2 cups fat free chicken or vegetable broth

*1 tsp fresh thyme minced

*1 tsp fresh parsley minced

*1 tsp fresh chives minced

*cooking spray

How to make it:

*spray large stove top pan with cooking spray, heat to medium heat and pour uncooked quinoa in...toast for 5 minutes, stirring occasionally

*meanwhile, saute onion, zucchini and garlic in a small pan using cooking spray

*after the quinoa has toasted, add broth and bring to boil, cover and reduce heat. Let sit for 15 minutes or until broth has been absorbed.

*add the sauteed veggies and garlic to the cooked quinoa and top with fresh herbs

4 servings total. Each serving contains 180 calories, grams protein, 3 grams fiber

Enjoy!

4th of July BANGING workout!

2011-07-04T10:04:00.002-05:00

I just finished a super hard, super fast strength and cardio combo...check it out and burn some calories before BBQs and fireworks start tonight!

Warm up/beginning of cardio: 2 mile, fast walk

Tri-set #1 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Arnold press on BOSU
*Hip ups off Bench
*Push ups
SPRINT

Tri-set #2 (repeat 3 times with a fast-as-you-can one minute sprint in between each set)
*Tricep press down with rope on cable machine
*Overhead tricep extension with rope on cable machine
*Standing wide grip lat pulls
SPRINT

Remember you should be lifting the heaviest weight you can...don't cheat your workout :)

Enjoy!

Super Easy 4-ingredient Stuffed Chicken

2011-06-15T14:22:00.006-05:00

Sometimes you need an easy, go-to meal that doesn't have a zillion ingredients. A super tasty, simple, recipe that can be served to important guests or to your family...or even just you! Here's one that I have tweaked to be super healthy and delicious (I've made it three times in two weeks!)

4-Ingredient Simple Stuffed Chicken

ingredients:

+ Four boneless, skinless chicken breasts

+ 1 sprig worth of fresh rosemary finely chopped

+ 4 tbsp goat cheese or feta crumbles

+ 4 tbsp finely chopped Canadian bacon

directions:

Pre-heat oven to 350 degrees. Combined rosemary, cheese and Canadian bacon in a small bowl. use a sharp knife to cut a pocket in the thickest part of each chicken breast. Stuff the chicken breasts with 2 tablespoons cheese, Canadian bacon and rosemary mixture. Secure the "pocket" closed with a couple of toothpicks. Heat a skillet sprayed with cooking spray on medium high heat and place the chicken in it...cooking it on both sides for 2 minutes. Transfer the chicken onto a sprayed cookie sheet (or foil on a cookie sheet for easy clean up) and cook in the 350 degree oven for 20 minutes or until chicken is no longer pink in the middle. Each chicken breast is approximately 285 calories...and super delicious!

Serve with a favorite veggie...like asparagus!

Enjoy!!!

Perfect salad for hot summer nights!

2011-06-05T20:50:00.001-05:00

Try combining lots of spinach, strawberries, grilled chicken, a few walnuts and a dash of raspberry hazelnut vinaigrette...perfect for a hot summer night and packed with nutrition!

My journey in healthy eating on vacation day 1

2011-05-04T15:58:00.001-05:00

First meal in San Francisco is at a super cute place with great outdoor seating: Delancey Street restaurant. Scallop ceviche!

Workout Wednesday: Travel Edition

2011-05-03T21:42:00.002-05:00

Traveling, whether for vacation or business, is a popular excuse to put a pause on one's exercise routine. But in reality, there's really no excuse-you don't even need equipment to get in a great, quickie workout! Use the workout below from the comfort of your hotel room and keep your great shape, even when you're out of town.

Repeat each tri-set/cardio blast 3 times before moving to the next tri-set.

High knees/jumping jacks to warm up

Tri-set #1

Bed to floor push ups (8 on bed, 8 on floor; 7 on bed, 7 on floor; 6 on floor, 6 on floor...to 1)

1 minute traveling lunges

12 Tricep dips off chair

Cardio blast: 1 minute jump squats

Tri-set #2

30 seconds walking planks, switch sides for 30 seconds (start on forearms, move to hands and then back down)

Side planks (45 sec each side)

Hip ups (1 leg bridges...20 each side)

Cardio blast: 1 minute burpees

Enjoy!

Workout Wednesday 4-27-2011

2011-04-27T20:19:00.001-05:00

Here you go…your new workout for the week. Enjoy!

Do each tri-set 3 times before moving on to the next.

5 minute warm up

First Tri-Set:

50 Traveling Lunges

12 Overhead Shoulder Press

12 Push Ups

(20 Jumping Jacks)

Second Tri-Set:

Tricep Dips

Plie Squat with Bicep curls

20 reverse crunches

(20 Jumping Jacks)

Stretch!

Workout Wednesday! Spotlight move: walking plank!

2011-04-20T07:57:00.001-05:00

Here you go…your new workout for the week. Enjoy!

Do each tri-set 3 times before moving on to the next.

5 minute warm up

First Tri-Set:

12 Reverse Lunges (each side)

12 Overhead Tricep Extensions

12 Hammer Bicep Curls

(8 burpees)

Second Tri-Set:

SPOTLIGHT MOVE: 8 Walking Planks (each side)

12 Pushups

30 second Side Planks (each side)

(8 burpees)

Stretch!

SPOTLIGHT MOVE: Walking Planks

These are awesome for abs, back, arms and chest. They are hard, but get over it and challenge your body!

Start on your forearms in plank position. Raise yourself to a straight arm plank by “stepping up” with your right arm, then left arm. Go down with the right arm then left arm to return to starting position. That is one rep. Repeat 8 times, or as many times as you can, and then switch starting arm for the next 8. You can also do this move on your knees and work up to your toes.

Don’t let the Easter Bunny ruin your waist line

2011-04-17T20:07:00.004-05:00

I’m not sure why, but it always seems as though we use “holidays” as a big fat excuse to overeat. Well…one of those holidays is coming up. Easter is a great time for celebration with family and friends but tends to center around sugary food, brunches and dinners. And let’s face it, whether or not you are at an age where Easter Egg Hunts are appropriate J, Easter candy is a temptation. So make your plan now and keep on track with your healthy eating and exercise plan. Here are a few tips to help you out this weekend:

1. Get up early and go for a walk/run/gym session. If you work out in the morning, you are more likely to make better food choices throughout your day.

2. Leave the Easter Eggs to the kids. Come on now, chocolate and jelly beans are delicious, but they are not so nutritious, so leave that stuff to the kids.

3. Fill your plate…with veggies, that is! Make sure at least half of your brunch/dinner plate is veggie filled, then let yourself have what you want on the other half.

4. Chew some gum. Going to a gathering with bowls of candy, chips and dip layed out, etc.? Pop in a piece of gum…no one likes to snack with gum in their mouth J

Have a great weekend, celebrating and staying healthy!

My veggie adventure: Brussels Sprouts

2011-04-13T19:33:00.000-05:00

There’s never been a veggie that I haven’t liked, however, my experience with brussels Sprouts was pretty much nil until Thanksgiving and then again today. I made them all by myself and they were delicious! The bad wrap that they get is totally unfounded. These cancer-fighting cruciferous veggies are packed with vitamin C, fiber and folate. So go get some at the store and roast them up like this:

Trim stems and slice brussels sprouts in half. Toss in olive oil, balsamic vinegar, salt and pepper to taste. Spread sprouts on a cookie sheet (pre-sprayed with cooking spray) and roast for 20 minutes at 400 degrees, giving the pan a little shake every five minutes or so.

Enjoy!!

NEW! Workout Wednesday!

2011-04-12T20:49:00.004-05:00

Summer is fast approaching and that means that smaller clothing and swim-suits are on the horizon! Each Wednesday, I will be posting a new and awesome workout to help you firm up and drop weight for the warm season. Do it three days a week, plus get outside and get moving. Here's the first one...enjoy!

5 minute warm up

First Tri-Set:

Bicep Curls

Tricep Kickbacks

Overhead Press

(1 minute jumping jacks)

Second Tri-Set:

50 traveling lunges

50 bicycles

Tricep Dips

(1 minute jump squats)

Stretch!

One set = 12 or more reps unless otherwise noted

Repeat each Tri-set 2 times before moving to the next

Cardio is done between each tri-set for a total of three times each

Your January 2011 Snowed-in Workout!

2011-01-20T07:28:00.000-06:00

Thinking that maybe you’ll just stay in today and avoid the snow covered roads. Me too! But don’t let your body suffer by skipping your workout. Do the new E.H. Fitness snowed in workout…I’ll be doing it too!

Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. In this 30 minutes, you can burn hundreds of calories…so get moving!

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Stair runs: Go as fast as you can up and down the stairs.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Find the right gym for you!

2011-01-14T11:36:00.001-06:00

So you've decided to join a gym to get in shape, so what gym should you join? Here are several areas to investigate and questions to ask to make the right choice for you! Happy hunting!

Join a gym in a location that you are going to drive to. The gym should be very near (10 minutes or less) from their home or office. If you join a facility that is hard to get to or will make it hard to get a workout done on a busy day, you will not go.
Your ideal gym will have the amenities that you want and need.

Are you social and like to spend time with other people? Then join a gym that has group fitness classes.
Do you know that you need some extra support and direction to get fit? Make sure that there is personal trainer available.
Are your children going to accompany you to the gym? Find out if there is childcare at the facility
Are you expecting to swim as part of your routine? Your ideal gym will have an indoor pool.
Will you be changing into your workout gear or needing to shower at the gym after your workouts? See if the gym in question has locker rooms with showers, towels and lockers.
Do you need a 24 hour facility because of your schedule? There are many gyms that are open 24 hours a day. Check out the facilities hours of operation.
Are you on the road frequently? Many gyms are part of a larger organization that has locations all over the country. For those that get around, make sure that your membership fee includes access to these other facilities.

What is the cancelation policy? Life changes, so make sure that there is a reasonable cancelation policy in case you need to quit your membership. Some gyms require a 30 day written cancelation notice while others have lengthy contracts that are difficult and expensive to break. Know what you're signing up for before you sign on the dotted line.
Find out what is included in your membership fee. Some gyms have the following benefits included in the membership and some charge extra. Find out how much your membership is actually going to cost you before joining.

Group Exercise Classes
Locker rental
Child Care
Swimming
Personal Training
Fitness Evaluations
Equipment Orientation

5. Try it before you buy it. You might do this with several fitness facilities to get a feel for what you like in a gym. Most gyms give a few days of free passes to use their location and some even give a 2-week free trial. Take advantage of this so that you know what you're getting.

Trying to lose weight in 2011? Succeed in one step!

2011-01-03T02:23:00.000-06:00

SUCCEED AT YOUR GOAL!

According to the Center For Disease Control (CDC), 67% of adults are overweight or obese. No wonder over 80 million Americans go on diets every year and spend an excess of $30 billion dollars on diet programs and products. But the sad part of this is that most people who are trying to loose weight do not succeed, in fact, some have estimated that about there is a 95% failure rate. That is a huge waste of money and time without improving health. So what can you do to improve your odds? Simple..write it down!

Writing down your goal, what you eat every day and your exercise DOUBLE your chances of weight loss success. And how easy is that?! Super-duper easy. Take the following three steps to succeed in your diet and be a healthier you!

Buy a journal…or notebook or grab a pad of paper. Yep…this seems simple, but if you don’t have the tools, you can’t start writing things down. It can be anything…a leather bound book, a spiral notebook, anything that you want to designate as your Healthy Living Journal. Don’t use your journal for anything else, just your goals, food and exercise.
Make a short term goal. Your goals should be attainable and healthy…not “Loose 30 pounds this week” or “Eat only vegetables” but more like “lose 2 pounds this week” or “eat 4 servings of vegetables a day for the next 7 days.” After your week is up, you can re-evaluate and then move on to your next goal.
Write like your life depends on it. Record EVERYTHING…everything you put in your mouth, that is. Whether it’s your breakfast/lunch/dinner or the couple M&Ms that you grabbed from the candy bowl…it must be written down.

Writing things down, like what you eat, is a great way to keep on track because seeing what you are putting in your body every day can be a huge wake up call. If you’re a numbers person and want to see how many calories you are consuming check out one of these free calorie and activity trackers:

Caloriecount.com

Sparkpeople.com

Livestrong.com

Below are a few more tips to ensure that you are on the winning side of your health and fitness goals:

· Tell the world. This is an important step in the road to victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

· Be positive. Ever heard of the Little Engine that Could? With his mantra of “I think I can, I think I can I think I can..” he accomplished his goals. Even though the mountain was steep and took a lot of hard work, he kept positive with his eye on the prize.

· Don’t be your own worst enemy. Many times, people fall off the health and fitness band wagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.

Good luck and good health!

Make a New Year's Resolution that will Last!

2010-12-28T15:54:00.000-06:00

‘Tis the season to make a goal for 2011. But seriously, New Year’s Resolutions aren’t hard to make, they’re hard to keep. In fact the NYR fail rate is around 90%...wowzer! So if you’re planning on making a fitness, financial or career or personal goal/resolution, make sure to make a plan! The first step is to make a resolution that has a chance! Follow these 4 simple rules when making your New Year's Resolution (NYR) and get ready to reach your goal!

Set a goal. According to Psychology Today, if you make a resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in specific terms. (ex: I will lose 15 pounds by June 1^st. I will quit smoking using the patch by March 15^th, I will put $100 into a savings account every month.)
Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to do. If eating more fruits and veggies does not appeal to you on any level do not make your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2010. If you make $1,000 per month, don’t make your resolution to save $500 per month. Setting goals like this will just ensure another failed NYR. Find something you can be passionate about and go for it.
Have a game plan. Sure you have your ultimate end-game goal, but knowing how you’re going to get there is super important. This might mean hiring a personal trainer, joining a gym, signing up for a weight loss program, buying nicotine patches or doing research about how to make your goal on the Internet or at the library. Whatever you do, make sure that you have the tools to achieve your goal.
Start NOW. Yes…that’s right…do not wait until January 1^st…start today. Whether it’s saving a specific amount of money every week or eating a certain number of fruits and veggies a day, start it now. Maybe not even full force, but use this week to ease into your goal.

Good luck and a happy rest of 2010!

Do you have a question about fitness that you would like answered? Just post your question in the comments section of this post or e-mail me directly at erin@ehfitness.com.

'Tis the Season to be Healthy!

2010-12-14T12:13:00.000-06:00

Just when you’ve come out of the Halloween sugar high and Thanksgiving food coma, the holiday parties and treats hit hard and threaten to undo a whole year of hard work on your health. But just because people are bringing endless baked goods to the office and there are holiday parties every week with fantastic food and drink, it doesn’t mean that you are destined to have Santa’s belly by 2011. Just follow a few simple tricks and trades and you’ll be cheering to your health and pre-holiday body!

Don't go hungry. A great tactic to ensure that you won't overeat at parties or in the break room is to not let yourself get hungry. Eat a light but satisfying snack before you go...100-150 calories should do it. A half turkey sandwich on whole grain bread, veggies and hummus, string cheese, a handful of nuts or a protein shake should do the trick.

Take a step back. You see all the food on the table and you want to make a beeline for the buffet. Go for it, but once you've gone through the line once, plant yourself on a far away and out of arms reach of the gingerbread cookies and peppermint martinis and, better yet, keep your back to the food and drink. With this little trick, you are less likely to absent-mindedly snack.

Work it out. So the holidays can cause stress, right? Lots of shopping, spending, parties and work. Who has time for exercise? YOU DO! Exercise reduces stress so make sure you put your workouts on the calendar and stick to it like you would an important meeting.

Exercise portion control. Where does it say that just because you can eat a truckload of food, you should? Get one plate of food and make sure that at least half is filled up with veggies, fruits and lean protein, the other half can be your favorite holiday food picks…”favorite” being the key word here. Don't waste precious calories on food that you don't really love. Pick out your favorites and savor them slowly.

Drink Dilemma. If you decide to have a drink or two while celebrating, make sure your drinks are around 100 calories or less. Wine spritzers, 1 oz liquor with a calorie-free mixer, a glass of champagne and light beer all have around 100 calories. And of course, drink two glasses of water to every alcoholic beverage to keep you from over-drinking as well as staying hydrated.

Skip the food or drink hangover. Schedule a sweat session for the morning after a party with a trainer or friend…knowing that you will be going to be working hard the next morning will make you think about how much you’re drinking AND eating that evening, plus, you'll burn calories from your “favorite” treats and zap fatigue and winter blues all at once.

Happy, healthy holidays!

Stick with it to stop the dreaded holiday weight gain before it starts

2010-09-24T05:14:00.000-05:00

It is never too early to begin planning your strategy to stay healthy over the holidays, or as I lovingly call them, The Weight Gain Months. Candy-filled Halloween is just around the corner (the candy has been highlighted in stores for almost a month now!!) and Thanksgiving, Hanukah, Christmas, New Years and so on will be here before we know it. Plus, now that it’s starting to cool off, food becomes less light and more hearty…think chili, casseroles and other warm and rich food. That, along with our busy back-to-school and then holiday schedules can sometimes make exercise less of a priority. So more food, richer food and not enough exercise really is just a big ol’ recipe for disaster. But not to worry, you don’t have to finish out 2010 with a belly Santa would be proud of; just have a plan.

Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to the Halloween candy bowl at the office.
No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chilli or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or three of binging.
No excuses part deux. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.
Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minuntes to and hour at a time.
Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.
Exercise portion control. Thanksgiving, Holiday parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.
Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away (this is a great option for your extra Halloween candy). Whatever you do, try not to leave them in your house for you to snack on day and night.

Armed with these tips, you are ready to go to holiday parties, family get togethers, Thanksgiving dinner and wherever else the next few months of 2010 take you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.

Five Exercise Excuses BUSTED!

2010-09-17T00:24:00.000-05:00

We have all had our battles with the ominous, and sometimes very convincing, exercise excuse as to why we can’t get our bodies moving. But let’s face it…most of them are super lame (notes from your doctor and emergencies excused). Check out these all too common excuses and why they shouldn’t cross your lips…or your mind…ever again.

1. I’m too tired to work out.

Being “too tired” or tired at all is a reason TO exercise! Exercise has been shown to boost energy levels for up to two full hours after the work is done. Plus, as soon as you start to get your body moving, you get your blood flowing and heart rate up which makes it almost impossible to be sleepy. Next time you are feeling the need for a nap instead of heading to a workout, try the workout first, and then see if you’re still sleepy…bet you wont be!

2. I’m too busy to work out.

Let me translate this excuse: “Exercise is not a priority in my life.” Let’s call a spade a spade, people. If you have time to watch TV, sit around at your kid’s soccer practice, wait for the cable guy, etc, you totally are not too busy to exercise. You don’t have to get to the gym for a great workout. Try one of these easy-to-do workouts that you can do virtually anywhere.

Also, studies have shown that people who get up and work out before their day begins have a higher chance of sticking to a workout than those who workout at other times during the day…so set your alarm 30 minutes early and do a body good!

3. I’m too sore from yesterday’s work out to work out.

Sounds like you got a great workout in that really challenged your muscles…hurray! But if you don’t move your body when you are sore, you will become more sore. In fact, a study done at the University of Massachusetts, Amherst, has shown that those who do a light work out the day after a hard workout experience less soreness. So get off the couch and get those sore muscles moving!

4. I never see the results that I’m looking for, so why bother working out?

If this is your go-to excuse, we should probably take a good hard look at your expectations. For instance, if you are a 5’4” woman who is expecting her body to transform into a runway model’s body, then of course you will never reach your “goal.” Exercise should make you look and feel YOUR best. So don’t compare yourself to others.

Also, if you expected to work hard in the gym for 2 weeks and drop 20 lbs, that is also not a realistic goal. Looking and feeling your best requires a commitment to your body through exercise and eating right.

Lastly, let’s remember that exercise is not just about looking good; it’s about what you are doing for your body in both the short and long term. The benefits of exercise are vast and include the following important internal results that you won’t be able to see on your frame:

Regular exercise prevents chronic disease such as heart disease and osteoporosis
Exercise helps lower high cholesterol and blood pressure
Exercise can prevent type-2 diabetes
Exercise promotes better sleep

5. I’m too stressed and not in the mood to work out.

Lame! Exercise has been proven time and time again to help decrease stress and improve mood. Physical activity causes the brain to release various “feel-good” chemicals that leave you feeling more relaxed and happier than when you began your exercise. Exercise can also help prevent depression…so get that body moving to be a less stressed and happier you!

So next time you are too [insert your excuse here] to exercise, get over it and get your body moving!

Eat your veggies for good health!

2010-09-10T04:18:00.001-05:00

You know that eating healthy includes eating fresh veggies. But sometimes just because you know you should do something, doesn’t make it easy to do. You want to get at least 5 half cup servings of veggies a day.

Why eat your veggies? Check out these very compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues and stroke.
Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories and most are virtually fat free. So eat them first thing at a meal to eat less calories overall.
Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye.

Breakfast:

Throw some peppers, zucchini and broccoli in your morning omelet
Make a tasty smoothie with a bunch of baby spinach, your favorite fruit and low fat yogurt (you wont even be able to taste the spinach…I promise)

Lunch:

Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies.

Dinner:

Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms.
Make stir fry with lean meat and lots of veggies such as cabage, carrots, broccoli, snow peas, mushrooms and celery.
Steam your favorite veggie and have it on the side...have lots on the side.
Eat a side salad before dinner to eat less
Make an old school vegetable soup with lots of chunky veggies and for some “umph” add some potatoes.

Snacks:

When you go to the salad bar for a salad, get lots of pre-cut veggies for to much on when you get hungry
Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in low fat protein packed dips like hummus.
Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)

So what counts as half a cup? Besides the obvious measuring technique, keep these easy to remember tips close at hand:

· 5 broccoli florets

· 6 baby carrots

· 1 large handful of raw greens (spinach, lettuce, cabbage)

· 1 large stalk of celery

· ½ large ear of corn

· 6 bell pepper strips

Five Fitness Myths Debunked!

2010-09-03T04:00:00.000-05:00

1. Doing tons of crunches and other abdominal exercises create a flat stomach.

Although doing stomach exercises can strengthen and build ab muscles, you can not get rid of abdominal fat simply by crunching away. There is no way to “spot train” a certain body part. A combination of cardiovascular exercise, strength training and diet is needed for ripped or flat abs.

2. Running on a treadmill is better for your knees than running on pavement.

It doesn’t make much difference on what surface you run. What makes a difference is the impact of your body weight on your joints. The key to having healthy knees is cross-training (doing different activities other than just running). When you add swimming, biking, elliptical training and other exercises, you reduce the impact on your knees and strengthen different muscles in your legs.

Sweating more means that you are working harder during your workout.

Sweating is simply the body trying to cool itself off. Therefore, if you are exercising in a cool and dry environment, you may not sweat as much even though you are working at the same intensity as when you are exercising in hot and humid conditions.

You are more prone to injury when you work out than if you don’t.

Building strong muscles and a strong heart, not to mention balance and coordination, are great ways to decrease your chances of injury from a fall or pulled muscle. That being said, make sure that you are using correct form when you exercise. If you’re unsure of your form, talk to fitness professional.

You should stretch before working out to “loosen up.”

Though stretching is important, you will not be able to lengthen your muscles or increase your range of motion by stretching before cold muscles before a workout. In fact, you might be putting yourself at risk for injury because the muscles become unstable. So stretch after you finish your workout!

How to choose a personal trainer

2010-08-27T01:13:00.000-05:00

If you’re in the market for a personal trainer, not just anyone will do. You want to make sure that your trainer is exactly what you need…you are paying good money for them and their expertise. Here are some questions to ask yourself or ask your potential trainer before beginning a fitness program with him or her.

Is the trainer nationally certified? There are a zillion personal trainer certifications out there, but only a handful of them are nationally recognized. The National Commission for Certifying Agencies (NCCA) is an organization ensures the public’s health, welfare and safety. The 7 NCCA accredited personal training certification programs are listed below:

American College of Sports Medicine (ACSM)
American Council on Exercise (ACE)
National Academy of Sports Medicine (NASM)
National Strength and Conditioning Association (NSCA)
National Council on Strength and Fitness (NCSF)
National Federation of Professional Trainers (NFPT)
National Exercise and Sports Trainers Association (NESTA)

Does the trainer practice what he/she preaches? An unfit trainer may not be the best person to take advice from. This doesn’t mean that a male trainer has to have a body builder’s body or a female trainer has to be a size zero, it just means that they should be in good shape, eat right, exercise and take care of their body…just as they are helping you do!
How do current and past clients feel about their experience? That’s right, ask for references…you want to make sure that they have satisfied clients that are able to reach their goals with the trainers help.
Will the training be convenient? If your trainer is at a place that’s hard for you to get to or is too far away from home or is at an bad time, you are more likely to cancel sessions, flake out or just not go.
Does your personality match that of the trainer? If you are a person that responds well to gentle encouragement, your trainer should not be a yeller, boot-camp sergeant of a trainer. Make sure to meet the trainer or talk for a bit over the phone to see if your personalities and styles are the same. Also, consider whether you are comfortable with a trainer of the opposite sex since training can be somewhat physical.

Other questions to ask a potential personal trainer:

How long have you been training and what kind of clients do you normally work with?
How do you motivate your clients to reach their goals?
How do you measure achievement? Do you have a fitness evaluation you use?
Knowing my specific fitness goals, what kind of workout plan will you develop to help me?
How often will you change my workout routine?
What are your rates?
What is your cancellation policy?

Get some energy back in your day

2010-08-20T04:39:00.001-05:00

The summer heat, getting everyone back into school, business at work, a on-the-run diet and lack of exercise can really cause a dip in energy levels. So what’s a person to do to get a bounce back in their step? There’s a lot you can do…check out these natural energy boosters without the caffeine, sugary energy drinks or naps!

Exercise for energy. Contrary to popular belief, exercise doesn’t make you tired, it actually builds energy within your body at the cellular level. So get off the couch or skip the nap and take a walk, run, swim, lift weights, play Dance Dance Revolution, whatever it takes to move your body. Just 10 minutes, can give you the boost that you need. So while waiting for dinner to cook, burst into some jumping jacks, take a speedy walk to a co-workers desk instead of e-mailing her or run the stairs at lunch. Just get moving…even if you don’t feel like it (especially if you don’t feel like it!)
Eat for energy. You might get a quick energy boost from that handful of M&Ms or a chocolate chip cookie, but you will crash and burn just as quick. So fuel your body to keep you energized all day long. Eat healthy carbs such as whole wheat crackers or oatmeal, tons of veggies and fruit and remember to always eat protein with every meal or snack. Think almonds, tuna, chicken, turkey, walnuts, natural peanut butter and tofu. Think of your body as an engine and you are providing high grade gasoline when you eat well.
Drink for energy. Ditch the “energy drinks,” caffeinated beverages and cocktails and drink water…a lot of water…at least 64 oz a day. One of the major symptoms of dehydration is fatigue, so when you are feeling tired or sleepy, especially in the middle of the day, chug a glass of water.
Breathe for energy. Literally, take a breather. Just sit and take 5-10 deep breaths. Stress can cause us to fatigue mentally and emotionally which can manifest as physical exhaustion…so take a seat, inhale deeply, hold for a few seconds, and then exhale slowly and completely.
Sleep for energy. Studies show that getting less than 6 hours of sleep leaves us WAY less than 100% not only mentally and physically but energy-wise as well. So get at least 7 hours of sleep and really shoot for 8 for optimal energy. Also, going to bed and waking up at the same time every night and day will help with energy dips. Sweet Dreams!

Keep fit on your vacation!

2010-08-06T04:53:00.000-05:00

It’s August and that means it’s time for one last vacation before summer ends and school gets started. Whether you’re heading to the beach, mountains, historical sites or grandma’s house, you don’t have to ditch your fitness routine and throw your hard work out the door.

Make it a priority to be active on your vacation and come home and pick up your fitness routine where you left off…maybe even fitter than before you left! Here are several easy and some family friendly ways to take your workout on the road to stay healthy and happy!

Take a hike and burn 405 calories per hour!
Go for a ride…on a horse, that is…and burn 171 calories per hour
Ditch the car and briskly walk everywhere possible while burning 297 calories per hour
Have some time on the green planned? Make sure to carry your clubs and burn 414 calories per hour.
Canoe down a river and burn 306 miles per hour
Burn 270 calories per hour by taking a bike to your destinations
Learn to surf and burn 207 calories per hour
Take a dip in the pool, lake, river or ocean and burn 414 calories per hour
Mountain bike up and down awesome hills for a burn of 576 calories per hour
Take to the slopes and ski off 594 calories per hour
View what’s under the sea with a snorkeling excursion and burn 360 calories per hour
Workout in your hotel room using what they provide (chairs, tables, beds, etc.) for pushups, dips, sit ups, lunges. Check out this workout and burn between 500-600 calories per hour!
Take your workout to a park or beach and burn 600 calories per hour. Check out this outdoor workout circuit.
Sign up for a fun run or race to compete in your vacation city

Happy vacationing!

Question and Answer: Upper Body Strength

2010-07-30T03:30:00.000-05:00

Q: I recently lost over 100lbs. My arms are a lot skinnier, of course, but since the weight loss was done by counting calories and cardiovascular workouts done doing Dance Dance Revolution and then on a stationary bike, my upper body is much weaker than it was before the weight loss. What can I do to gain upper body strength?

A: Congratulations on the weight loss…that’s amazing! You’re question is great. Strength training is an extremely important component every day health. As you’ve experienced, when strength training is not involved in a weight loss program, you could be left with weaker muscles than before, especially in the upper body. The benefits of strength training are vast and valuable. Strength training:

· Increases your lean body tissue

· Boosts metabolism

· Helps balance and coordination

· Improves the symptoms and can reverse arthritis, osteoporosis, back pain and much more

· Prevents Sarcopenia, which is just a fancy word for losing muscle mass as we age.

Studies show that we start losing muscle mass at a rate of 1% a year staring in our 30s and 40s. So what? Well, it’s a big deal to lose muscle mass. Not only will you have a higher percentage of body fat which puts stress on your heart, can lead to diabetes and some other horrible things, but keeping your muscles means keeping your balance, preventing osteoporosis, and sustaining our abilities to do every day tasks well into the aging process. Specifically, upper body strength lets us do every day tasks such as carrying groceries, lifting kids, putting things up on shelves, helping friends and family move, and getting up and down off of the floor. You don’t have to train like a body builder to get a strong, functional upper body. In fact, to get started you don’t need any equipment; you can just use your own body weight to start getting strong, lean muscle mass.

Check out these 2 upper body strengtheners that you can do anywhere. The key to gaining strength is to push your body and progress through the levels. Start at the level in which you can barely finish the 12^th repetition. Once you are able to do 15 reps, move to the next level. Every other day, do 3 sets of push ups and tricep dips. (12 repetitions per set).

Push Ups. Most people think that this is an advanced move for only the super-strong. Push ups are hard, but you can ease your way into this upper body strength builder. Push ups are a must move because they use pretty much all the muscles in the upper body (arms, chest, back) making it an extremely efficient upper body exercise.

Level 1: Using a wall, stand with feet hip width apart a few feet out from the wall. Keeping the abs in tight and torso straight, lean towards the wall and place hands chest height, slightly wider than shoulder width apart. Slowly bring your chest towards the wall and then slowly push back up to starting position. Repeat 12 times.

Level 2: Use a counter or sturdy table edge and follow the Level one instructions.

Level 3: On the floor, either on your knees or toes, keep your body nice and flat as you lower your chest towards the ground and push back up. Need more? Lift one leg up as you go down.

Tricep Dips. Dips are a great functional exercise that strengthens your shoulders and triceps.

Level 1: Find a sturdy (non-rolling chair). Take a seat on the edge of the chair and place the hands on either side of your thighs, curling your fingers around the front seat of the chair. With elbows bent, lift your rear end off the chair until your arms are straight. Lower back down to seated. Repeat 12 times. This is a tiny movement, but it will prepare you for the next levels.

Level 2: Start in the same position as before. Your legs should be bent at a ninety degree angle with the feet flat on the floor. Lift your rear up off the chair, walk the feet out a bit so that your hips are in front of the chair instead of directly over it. Slowly bend your elbows until they are at a ninety degree angle and then push yourself back up until your arms are straight. Repeat 12 times.

Level 3: Same as Level 2 only your legs are straight out in front of the chair, not bent. If you need something more than that, lift a leg.

Enjoy!

Age-proof your body with movement!

2010-07-16T05:11:00.001-05:00

Think you’re too young to worry about loss of strength and flexibility that makes it harder to move and do every day activities during your older years? You are WRONG! It is never too early to start preparing your body for the aging process. The human body peaks around the age of 25 in both strength and flexibility. From there, without proper care and training, your body’s functionality starts to go downhill. This is what happens, your muscles start to atrophy (weaken) and your flexibility decreases. The combination of these two events cause everyday movements such as bending over and getting up harder and harder as we age. This isn’t to scare you, especially if you are in your 30s, 40s, 50s or older. You too can improve your body’s function and even reverse the signs of aging!

So…no matter your age, incorporate these exercises into your daily life.

Stand ups. Don’t roll your eyes. Think about it. Getting out of chairs, off the sofa or out of the car can be very difficult for older people. Therefore, training your muscles to do this everyday, important movement can be just what your body needs to jump out of whatever seat you’re in for the rest of your life.

How to: Sit in a chair or a your couch and without using your arms to push or pull yourself up, simply stand up. Repeat 20 times in a row. You’ll be strengthening your abdominals and lower body as well as stretching out your lower back.

Pick ups. That’s right, picking things up off the floor around your house can keep you young. So be intentional about picking up one item at a time so that you have to keep bending over to pick up every item individually. If you, like me (HA!), keep an immaculate house, clutter free. Throw some stuff on the floor and get to work OR better yet, go and pick up trash in your neighborhood or favorite park!

How to: Bend over from the waist, keeping your knees slightly bent, pick up an item and stand back up to straight while rolling your shoulders back and down. You will be stretching out the hamstrings, lower back and strengthening your abs, lower back (as you stand up), lower body PLUS improving your poster with a roll of your shoulders.

Stretches. Keep that body limber and moving freely with a few stretches.

How to: Hold each of these stretches for 30 seconds or more a day

· Hamstring Stretch: bend at the waist and let your upper body and arms hang down with the intent to touch the toes

· Lower back stretch: start down on the ground on all fours and push your hips back so that your butt rests on your heels while stretching your hands out in front of you…walking them away from the body (also called Child’s Pose in yoga)

· Chest and shoulder stretch: interlace your fingers behind your back. Push your hands down and then pull up until you feel a great stretch across your chest and shoulders.

A few more ways to keep your body young:

Take the stairs
Lift weights
Do cardio at least 5 days a week for 20 minutes
Walk…a lot…
Yoga!

Working out at the best time...

2010-07-09T00:34:00.000-05:00

So what time of the day should you work out to get the most out of exercise? There isn’t an easy answer. Some people are morning people, some are night owls, but consider the pros and cons of morning, afternoon and evening workouts.

The perks of morning workouts

Working out in the morning can jumpstart your day and fill you with energy
Research has shown that people that workout in the morning stick with their exercise routine more so than people who work out later in the day
Working out before work/school/the kids are up means more time for the family and evening activities
You don’t have to worry about “something coming up” and not make it to the gym later…you workout is done!
Starting the day off right with exercise sets you up for a day of good healthy decisions

The challenge of the morning workout

The snooze button…need I say more?
Getting enough sleep is very important (see how important to your health by clicking here), so if you aren’t able to get to bed early enough to get at least 6 hours of sleep before you get up to work out, you might want to consider another workout time.
Your body temperature is at it’s lowest, so you need to warm up a bit longer than usual (10 minutes or so) to prevent injury

The perks of lunch workouts

Working out before you eat lunch revs up your metabolism and can set you up to succeed with healthy choices during those heavy craving hours between 2 and 4 in the afternoon.
Getting work friends to work out with you can help you be accountable

The challenge of the lunch workout

Work gets busy…so sometimes the workout gets put on the back burner with your lunch break

The perks of an afternoon workout

Research has shown that you have between 4-5% more strength and endurance during the hours of 4 and 5 p.m. This can mean that you can workout harder and longer at that time
Injuries are less likely to happen in the afternoon because your body temperature is at it’s highest and your muscles are already warm

The challenge of the afternoon workout

Unless you stay at home, have a flexible work schedule or don’t work the typical 9-5 job, working out at this time may be impossible

The perks of a night time workout

Some people are just more energized at night and so working out is more conducive after dinner

The challenge of night time workouts

Working out 4 hours or less before bed time can disrupt your sleep
Life happens and you might not be able to workout in the evenings because of family commitments or unexpected plans

Basically, you know yourself and what will work for you body and your schedule. Get into a habit that is right for you so that you will stick with it! Put it on your calendar and get your body moving!

Summer Meltdown Weight Loss Special...10 pounds down in 4 weeks!

2010-07-02T07:01:00.000-05:00

July 12^th-August 6^th

There's still time to look at feel great this summer. Lose up to 10 pounds fast in less than a month with 30 minute personal training sessions tailored to fit your goals and burn mega calories!

Here's the deal:

8 thirty minute sessions, 2 sessions per week for 4 weeks (July 12^th - August 6^th)
Nutrition counseling
Daily workouts as well as caloric intake suggestions for your fitness level and personal goals
Fitness facility is provided with no extra charge
Space is limited, sign up by Friday, July 9^th. Call 913-909-2043 or e-mail erin@ehfitness.com.

$240 for the entire program (that's only $30 per personal training session!) Space is limited so sign up for your spot today!

Are you super hardcore? Sign up to work out with a trainer on all four available days and save and lose bigger! $400 for the program (you save $80!)

For more detailed information, to register online and schedule availability , click here.

Eat at home and cut time, money and calories!

2010-07-02T00:46:00.000-05:00

3 Reasons to cook at home

You save time. I don’t know how many times I’ve heard (and used) the phrase…”let’s do out tonight…I don’t have time to make anything for dinner.” WRONG! Let’s use an example of a spaghetti dinner.

Time to make spaghetti with sauce and a salad: about 20 minutes.
Time to drive to a restaurant, order, get food/eat, and pay: 90 minutes.

That’s not a great way to save time…right?

You save money. Eating out can get pricey! Let’s take our spaghetti and salad example again.

At home: Spaghetti ($2), Sauce ($3), bag of salad ($3) and salad dressing ($3). Grand total for a family of four to eat at home: $11!!!
At a casual dinning restaurant: Spaghetti ($7), side salad ($3), tip ($2). Grand total for a family of four $48!!!

Wow…that’s some big savings!

You save fat and calories. When you cook at home, you control the way that your food is prepared. You can adjust the amount of fat used in cooking, your portion sizes and sodium intake. For instance, a popular casual dining restaurant spaghetti is 710 calories, 22 grams of fat and 1,500 mg of sodium. If you make it at home, it is 281 calories, 2 grams of fat and 721 mg of sodium…HUGE difference…right?!

Quick, easy and flavorful ways to lighten up your cooking.

Reduce your saturated fat intake: Instead of using butter, use olive oil. Save 5 grams of saturated fat per tablespoon by making the switch.
Measure your oil instead of free-pouring it. Oil comes out fast people, so really measure it. Even though olive oil is good for your heart and skin, too much can mean a larger waist, so get out those measuring spoons
Try fat free cooking. Try sautéing your food, making your pancakes and grilling your sandwiches with cooking spray instead of oil and butter. Save 200 calories!! Also, use chicken broth in place of oil or butter next time you are making a stirfry for a flavorful, fat free way of doing things!
Trim the fat…and skin. When preparing meat, always cut away the fat and skin. You will save tons of fat and hundreds of calories by doing so, plus reap the benefits of getting lean protein!
Stock up on easy to cook items. This is the “no excuses” tip. If you have in the pantry, freezer, fridge, it’s a lot easier to whip up a healthy meal right then instead of having to go to the store to get the supplies. Make it easy on yourself and make sure you have the following foods in your kitchen;

Whole grain pasta
Low sodium pasta sauce
Frozen chicken
Frozen 93% lean ground beef or turkey
Frozen veggies
Frozen fruit
Skim milk
Chicken broth
Olive oil
An array of spices that you love
Potatoes
Nuts
Bagged salad
Cut up veggies
Fat free sour cream
Reduced fat cheese
Light yogurt
Brown rice
Tuna
Beans and lentils
Whole grain bread
Fresh fruit
Vinegar

Happy lightening-up!!

10 tips for healthy eating out

2010-06-25T01:12:00.000-05:00

Restaurants are notorious for making seemingly healthy options extremely high calorie bombs. For example, Applebee’s Grilled Chicken Caesar Salad has 1,190 calories and 75.4 grams of fat. Shocking right? “Grilled Chicken” and “Salad” are usually the healthy options. So here are some tricks to help you navigate the restaurant menu without taking in enough calories to keep you going all day long…and put pounds of fat on your waist.

Plan ahead. Many restaurants...especially chains…have their nutrition info posted on their website. Visit their www before venturing out to make sure that you order something that fits into a healthy diet! Better yet, look up your favorite and most frequented restaurants and have healthy options ready even if you’re making an unexpected stop to eat out.
Avoid dishes with the following words: cream sauce, butter, oil, fried, au gratin, breaded, battered, Alfredo and smothered. All of these words mean the dishes are most likely extremely high in fat and calories.
Fill up on soup. Broth (not cream…see tip #2) based soups are a healthy way to keep your stomach satisfied. Hot liquid seems to trick the stomach into feeling full even if you aren’t eating very many calories.
Watch the toppings. When ordering a salad, really read the what’s actually in the salad. Veggies and lettuce are great, but candied nuts, cheese, creamy dressing, and dried fruit make for a very very unhealthy salad.
Ditch the buffets. Buffets are just a recipe for disaster…just avoid altogether for calorie/fat safety.
Eat your meat! Just make sure that your meat is prepared in the following ways: steamed, poached, roasted, broiled, grilled, baked or boiled. Fried, breaded, deep fried etc are never ever healthy. Poultry and fish are great choices but if you are a red meat lover, no worries, just choose a lean cut of meat such as eye of round roast, top round steak, bottom round roast, mock tender steak or top sirloin.
Send the bread back. Who really needs the extra bread at the table. Most likely, you’ll just fill up on it and then try to stuff down your meal…ask the wait staff to not bring the bread or send it back if it’s already on the table.
Ask for the to-go box first…not last. Box up at least half of your meal right when it comes out and then eat your plate clean without guilt1
Don’t be afraid to ask for what you want. If a dish comes with fried chicken, ask for it to be grilled. If something is smothered in cheese, ask for the cooks to “hold the cheese, please,” if something comes with fries, ask for steamed veggies instead. Most restaurants are very willing to help people eat healthier.
Check out the healthy section of the menu. Many restaurants have recognized the need for a lightened up part of the menu to make it easier to choose wisely. So if you have that option, just flip right to it and don’t even tempt yourself with the less healthy options.

Happy dining!

It's a beautiful day in the neighborhood...for a morning workout!

2010-06-24T07:10:00.003-05:00

I had a client cancel this morning due to sickness, sad times. But happy times were just on the horizon. As I walked out of the gym with a whole hour to myself at 6:15 a.m., I felt the cool air and breeze and realized that I had just been given a gift. It was only 70 degrees at that point and I took full advantage. I drove home, grabbed a sleepy dog and headed to my neighborhood park at a fast paced walk. There I worked all of my major muscle groups PLUS got a good 30 minutes of cardio in. Here's this morning's quick, on the fly, workout.

10 minute fast walk (or jog or run)

Stop at the first bench or bleacher set you see and do the following

12 push ups* (chest, back, core, arms)

12 dips (shoulders, triceps)

12 push ups* (chest, back, core, arms)

20 traveling lunges (lower body)

*if you have bleachers to work on, do staggered push ups (one hand on one step and one hand on the step up...switch sides for second set)

Continue your fast walk, jog or run to the next bench or bleacher set and repeat...and repeat...and repeat until you're out of time.

Viola...

Get fit in the water

2010-06-18T06:30:00.005-05:00

It’s super hot outside right now which makes it the perfect time of year to get in the pool for your workout. Getting into the water is a fantastic way to build muscle and burn calories like crazy. Want to know why? Well, I’ll tell you. It’s good for everyone...young, not-as-young, people with joint issues or arthritis, folks recovering from injury, or others who just want to try something new for a change or as a cross training option.

Swimming laps uses all of your major muscle groups including your back, legs, arms, chest and core. In fact, swimming laps for 30 minutes can burn up to 300 calories, is great cardiovascular and strength training work.

A few tips before you start swimming laps for exercise:

Have the right equipment. A comfy swimsuit and goggles are all you need to get started.
Start slow and build up. Swimming can be very challenging for the newbie, so be patient with yourself. Begin with 5-10 minutes and then work up to 30 minutes.
Breathing is important. Of course it is, right?! But finding a breath rhythm during your swimming is the key to building your stamina.

Needing something more interactive than swimming laps? Well, look no further than a water aerobics class. Still low impact, these classes can help build muscles and increase your cardiovascular fitness. A typical 50 minute water aerobics class can burn up to 260 calories!

Even playing the pool with your kids can be a great workout. Resistance from the water is a great way to ease into strength training. So get in the pool whether playing or lap swimming.

Have fun in the water...safely!

2010-06-18T06:00:00.000-05:00

Summer's are made for BBQs, vacations and pool parties. Make sure that you and your loved ones stay safe around the water by checking out these water safety tips from the Center of Disease Control (CDC). For more information, visit the CDC website.

· SUPERVISION. Designate a responsible adult to watch young children while in the bath and all children swimming or playing in or around water. Supervisors of preschool children should provide “touch supervision”, be close enough to reach the child at all times. Adults should not be involved in any other distracting activity (such as reading, playing cards, talking on the phone, or mowing the lawn) while supervising children.

· BUDDY SYSTEM. Always swim with a buddy. Select swimming sites that have lifeguards whenever possible.

· AVOID ALCOHOL. Avoid drinking alcohol before or during swimming, boating, or water skiing. Do not drink alcohol while supervising children.

· LEARN TO SWIM. Formal swimming lessons can protect young children from drowning. . However, constant, careful supervision and barriers such as pool fencing are necessary even when children have completed swimming classes.

· LEARN CARDIOPULMONARY RESUSCITATION (CPR). In the time it might take for paramedics to arrive, your CPR skills could make a difference in someone’s life. CPR performed by bystanders has been shown to improve outcomes in drowning victims.

· DO NOT USE AIR-FILLED OR FOAM TOYS. Do not use air-filled or foam toys, such as “water wings”, “noodles”, or inner-tubes, in place of life jackets (personal flotation devices). These toys are not designed to keep swimmers safe.

Super Tasty, Light Summer Wrap!

2010-06-14T20:07:00.002-05:00

After several months of receiving a subscription to Cooking Light, I finally made something out of the magazine: Caprese Wrap with Chicken. It is delicious!! (I’m eating it right now.)

Best thing about this wrap is that it is light, perfect for summer and loaded with good, whole ingredients. I made mine with a light Flat Out wrap (90 calories for the whole big thing!). The entire wrap is only about 300 calories and has a bunch of fiber…12 grams with the light wrap)!!!

Check out the super easy, flavorful recipe by clicking here!

Increase your odds of successfully losing weight with one simple step

2010-06-11T06:00:00.001-05:00

Buy a journal…or notebook or grab a pad of paper. Yep…this seems simple, but if you don’t have the tools, you can’t start writing things down. It can be anything…a leather bound book, a spiral notebook, anything that you want to designate as your Healthy Living Journal. Don’t use your journal for anything else, just your goals, food and exercise.
Make a short term goal. Your goals should be attainable and healthy…not “Loose 30 pounds this week” or “Eat only vegetables” but more like “lose 2 pounds this week” or “eat 4 servings of vegetables a day for the next 7 days.” After your week is up, you can re-evaluate and then move on to your next goal.
Write like your life depends on it. Record EVERYTHING…everything you put in your mouth, that is. Whether it’s your breakfast/lunch/dinner or the couple M&Ms that you grabbed from the candy bowl…it must be written down.

Calorie Count

Spark People

Live Strong

Below are a few more tips to ensure that you are on the winning side of your weight loss goals:

· Tell the world. This is an important step in the road to NYR victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

· Don’t be your own worst enemy. Many times, people fall off the NYR bandwagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track

Can enthusiasm make your workout easier?

2010-06-09T07:59:00.002-05:00

A dear friend frequently sends me e-mails with encouraging words, forwards newsletters that apply directly to my line of work or encourages me to read blogs by motivating writers. I received such an e-mail this week talking about enthusiasm and its effect on the effort you exert at work and life. This particular article struck me because of the lack of energy I’ve been feeling. My workouts have become arduous and just plain hard. Eating healthy is a top priority but I feel like I have been exerting maximum effort to make the right choices. And my work, which I LOVE, has been sucking the strength right out of me. Perhaps you can relate to some of that. If so, read what Lou Tice, founder of the Pacific Institute, has to say about all that and apply it directly to the areas of your life where you feel drained.

“Did you ever notice that the people with the most enthusiasm are also the ones with the most energy? There is a scientific reason for that.

Neurologists have proven that when you do something with enthusiasm, it takes approximately one-tenth the effort that it takes to do ordinary things. So people who are enthusiastic about their work don't feel dragged out at the end of a long day. Instead, when they stop working, they are likely to feel exhilarated.

You know, the word "enthusiasm" comes from the Latin "to be inspired by God." That's how good it feels. And it doesn't just feel good to you - it feels good to everyone who comes into contact with you, because enthusiasm is contagious. So, it's important to show your enthusiasm when you feel it.”

So live with enthusiasm and live life with energy! Go into your workouts with the attitude that you ARE doing something good for your body, it's important and you will succeed. Choose the right foods with the attitude of eating for energy and life. And recommit to your healthy lifestyle because you only have one body and it's a priority to take care of it!

New Playlist!

2010-06-06T21:32:00.000-05:00

I just made a new 50 minute playlist for my spin class...check out some of today/yesterday's greatest workouts songs... Have some good one's of your own...comment and share them!

Piece of Me (Britney Spears)
Santa Monica (Everclear)
Hey, Soul Sister (Train)
Can't Be Tamed (Miley Cyrus)
Rock That Body (Black Eyed Peas)
Physical (Glee Soundtrack)
Run Away (Real McCoy)
Your Love is my Drug (Ke$ha)
This is War (30 seconds to Mars)
Try Sleeping with a Broken Heart (Alicia Keys)
Alehandro (Lady Gaga)
Halfway Gone (Lifehouse)
Say (John Mayer)

Enjoy!

Eat healthy, be happy!

2010-06-03T23:59:00.001-05:00

Sometimes we eat because we are in a certain mood (think chips and ice cream when you’re feeling down), but did you know that what you put in your mouth can cause good and bad moods too?

Choose the following foods for a mood boost.

Salmon and Walnuts. These super mood boosting foods are loaded with Omega-3 Fatty Acids which have been all over the news as great for the heart. Not only are they great for your cardiovascular system, they are used to build neurotransmitters like serotonin which can prevent depression.

Milk and Poultry. Besides being delicious, milk contains tryptophan which relaxes the body and releases the feel good chemical serotonin. Milk does a mood good!

Dark Chocolate. Hurray! It’s true, dark chocolate IS good for you…in small amounts. Nibble on a small square of dark chocolate (no more than 1 oz) for a mood lifting dose of endorphins released by the phenylethylamines in the tasty stuff. Remember, it’s only good in moderation.

Foods to avoid if you want to be happy.

Sugar and white flour. Although some of us swear by the sugar high we get after a piece of cake or handful of candy coated chocolates, we may often forget about the crash a hour or so afterwards. And comfort food like mac and cheese and pizza always sounds like a great idea when we’re down, but did you know that it can take you even lower? That’s right, refined carbohydrates like sugar and white flour (white bread, pasta, etc) gives us a little energy compared to the crash (sugar low) that will come afterwards. If you’re craving carbs, go for fruit if you’re tasting sweet (or a square of dark chocolate) or a whole wheat pasta dish which will stay with you longer and control your blood sugar instead of spike it.

Alcohol: You might get a nice, happy, relaxing buzz upon a drink or two, but alcohol is a depressant and it can impact the quality of your sleep so it’s a double negative whammy on mood.

Fast Food: Yes, it’s convenient and it might even be tasty, but it is not good for you or your mood. The ingredients in fast food are very, very refined which means that they are quickly absorbed by the body without any long-term sustenance for the body to use later. The fat content in fast food can also leave you feeling sluggish and can cause a depressed mood…so stay away!

Taking your workout into the heat...

2010-05-27T11:14:00.000-05:00

It is HOT here in Kansas City all of a sudden. But that doesn’t mean that you need to stay inside in the AC. As long as you take a few precautions and use common sense, your outdoor workouts can work for you this summer.

Exercising in the heat:

CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.
TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.
SLATHER IT ON: Working out in the sun is a great way to work on your tan, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.
SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

Dizziness, fainting, headaches
Moist skin
Upset stomach/vomiting
Weakness

Heat Stroke

Dry, hot skin (no sweating)
Confusion
Loss of consciousness
Seizures

If you or someone your know is experiencing heat exhaustion or heat stroke:

Call 911 immediately

While waiting for help:

Move to a cool, shaded area
Remove any heavy clothing
Drink cool water

Lighten up at your next BBQ

2010-05-21T06:00:00.001-05:00

Tis the season for BBQs…you know, those fun filled get together with tons of food and friends. BBQs are a fantastic way to celebrate the great weather and catch up with people, but they can really do damage to your waist-line.

Two weekends ago, my husband Nate and I went to a BBQ on Friday night, Saturday night and Sunday night…totally fun, but challenging to eat right. For instance, I watched as one of my girlfriends at the get together ate over 1,700 calories, 86 grams of fat (26 of them being saturated), 357 mg of cholesterol and 3,508 mg of sodium. That is too high for the entire day in all of those calories for that particular person…and that was just at one meal! Here’s what was on her plate: a hamburger on a bun, a bratwurst, a brownie, potato salad and baked beans. Now separately, those things are not the worst foods in the world, but pile them all high on a plate and devour them in one sitting, and it’s a calorie catastrophe.

So what’s a BBQ lover to do? Just follow these simple tricks to keep your heart and waistline healthy throughout the summer.

Choose the right meat. If you have a choice, choose grilled chicken, turkey burger or very lean hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.
Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.
Fill up on grilled veggies. They are low calorie, fiber-filled and nutrient packed.
Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.
Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not spoonful after spoonful…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.
Bring a good-for-you side. Most BBQs are potlucks, so set yourself up to succeed with a healthy side dish such as a green salad, fruit skewers, vegetables for the grill, etc.

The lighter way to eat at a BBQ.

Check out this tasty, healthy and very full plate!

Grilled chicken breast
Grilled aparagus (10 spears)
Fruit Salad (1/2 cup)
Baked beans (1/4 cup)
Coleslaw (1/4 cup)
Chocolate chip cookies (1 cookie)

For all of that…including a cookie treat…it’s only about 550 calories, 15 grams of fat (5 saturated), 159 mg cholesterol, 509 mg sodium.

So go forth and enjoy your next BBQ!

Lighten-up your breakfast sandwich in a hurry!

2010-05-17T07:58:00.001-05:00

Breakfast food is delish, is it not? And though it might seem like it’s most convenient to run through a drive-thru to pick up a breakfast sandwich, I can assure you that it is not convenient for your health.

Check out this quick and healthy way to make-over your drive-thru run at home.

Cheesy Egg Sandwich

2 slices of light bread toasted (I like Sara Lee’s 45 calorie slices)
1 American cheese slice made with 2% milk
1 large egg, fried to perfection with 2 sprays cooking spray

Nutrition info:

Calories: 212

Fat: 9 grams

Saturated fat: 3.5 grams

Fiber: 5 grams

Protein: 16 grams

Sodium: 580 mg

Cholesterol: 220 mg

Let’s compare to Sonic’s Toaster Breakfast Sandwich (without bacon)

Calories: 430

Fat: 24.2 grams

Saturated fat: 7 grams

Fiber: 2 grams

Protein: 14 grams

Sodium: 1,054 mg

Cholesterol: 303 mg

Wow…so with that comparison, more that double the calories, saturated fat, sodium and then less of the good stuff like protein and fiber, it seems that it might be a good switch. Enjoy!

Get outside to exercise...safely!

2010-05-14T06:00:00.000-05:00

Walking, jogging, running and bicycling are all great ways to burn calories, keep your heart healthy and a perfect way to get outside and enjoy the beautiful weather on your own or as a whole family. Just keep a few things in mind when taking to the streets.

When you’re biking:

Ride with traffic, not against it. This makes you more visible to motorists on the street and especially in intersections.
Follow traffic laws. Just because you’re not in a car, doesn’t mean that you don’t need to follow traffic signals such as stop lights, signs, etc. Not doing so can put you at risk for an accident.
Wear a helmet. A helmet is a MUST when bicycling. And not just for children…for adults as well. Over 700 people died in bicycle crashes in 2008, 70-80% of those deaths are cause by brain injury. Wearing a helmet protects your brain from 88% of injuries (from the Brain Injury Association of America). With those statistics, there is no reason not to take 1 minute to strap on a helmet to your head or to your kids’ heads.

When walking/jogging/running:

If you can’t walk on a sidewalk, you should always face traffic when exercising on foot in a street. Though it might seem counterintuitive, you do this for several reasons. First, you can see motorists on your side of the street to avoid being hit by a absent minded driver. It’s also a good idea because motorists expect you to be on that side so you are more predictable.
If it is dark, either in the morning or in the evening, you should wear light colored clothing or even reflective clothing so that you are more easily spotted by traffic. Remember, only ninjas need to dress in all black at night!
Pay attention. You should also be following traffic signals such as stop lights and always, just like when you were a kid, look both ways before crossing the street.

Things that apply to all:

Check the weather before you leave the house and dress appropriately. Layers are always a good idea when the weather is chilly so that you can take clothes off when you start to warm up.
Carry a cell phone and I.D. on you in case of injury or an emergency.
Be alert, not only of traffic but also of other people so as not to collide with others and also to protect yourself from assault.

Newest E.H. Fitness Addition: Fit Mama KC

2010-05-10T10:53:00.004-05:00

Check out the newest fitness blog from E.H. Fitness! Fit Mama KC is for mom and moms-to-be and is chalk full of nutrition and fitness information to keep pregnant girls like myself and new moms from falling off the health wagon.

The latest post is about alcohol removed wine...and how it can make a wine lover feel a little more at home with a pregnant body without damaging her baby OR taking in hundreds of drinkable calories! A GREAT option for those of you who are trying to cut back on calories during a night out...or in...as well!

Or read about how to make your cravings a bit more nutritionally sound and why exercise is so important for the pregnant woman.

Pass it on to moms and moms-to-be that you know!

Smoothies: the good and the bad

2010-05-07T06:00:00.001-05:00

It’s getting warm out and that means that frozen drinks are popping up everywhere to keep us cool during the sizzling summer months. But before you order your next smoothie, consider the following smoothie info and calorie content.

The “bad” of the smoothie

Many smoothies are made with a high sugar base of sherbet or frozen yogurt or worse yet, fatty and sugary ice cream
Some “fruit” smoothies don’t have an ounce of actual fruit in them, just sugary syrups and flavoring
Your stomach doesn’t feel full after drinking your calories. So even if you are drinking a 500 calorie smoothie, your stomach will tell you it wants “real food”

There is good in a smoothie as well. If made with real fruit, fat free milk or yogurt, it can be a powerhouse of energy raising vitamins!

Smoothies to avoid:

Smoothie King’s The Hulk Strawberry: 1,035 calories in a 20 oz (that’s their small!)
TCBY’s Pina Paradise: 520 calories in a 24 oz
Cold Stone Creamery’s Mango Strawberry: 600 calories in a Gotta Have it
Sonic’s Strawberry Smoothie: 542 calories in a regular

Smoothies to order:

Smoothie King’s Skinny Slim-n-Trim Vanilla: 153 calories for a 20 oz
Robeks’ Awesome Acai: 146 calories for a 12 oz
Cold Stone’s Berry Trinity: 210 calories for a Gotta Have It

Check out the nutrition before ordering your next smoothie.

Better yet, make your own!

Mix 1 cup of your favorite fruit with ½ cup of non-fat yogurt, 1 cup water, 1 packet calorie free sweetener. Viola! 150 calorie smoothie!

Try a E.H. Fitness Berry Green-ish Smoothie!

Erin's Berry Green-ish Smoothie

1.5 cups water
Huge handful of fresh spinach (should fill about half the blender...unpacked)
3/4 cup frozen mixed berries
1/2 container non-fat Yoplait yogurt (about 1/4 cup)...your fav flavor...I used vanilla
1 teaspoon Stevia in the Raw
Handful of ice

Blend until creamy! And check out the stats on this tasty treat:

130 calories
0 grams of fat
4 grams of protein
7 grams of fiber (YEAH! That's about 30% of your daily recommended intake!!)

Drink it up people!

First EVER green (as in the color) smoothie

2010-05-03T18:23:00.003-05:00

Okay...I have always been a bit wary of the green colored smoothie...I mean...who can drink something that looks like that. Well...apparently I can. If you can see past the baby puke green color or even sometimes brownish color, it is amazing. A great energy boost and low in calories!

Check out what I'm drinking as I type.

Erin's Berry Green-ish Smoothie

1.5 cups water
Huge handful of fresh spinach (should fill about half the blender...unpacked)
3/4 cup frozen mixed berries
1/2 container non-fat Yoplait yogurt (about 1/4 cup)...your fav flavor...I used vanilla
1 teaspoon Stevia in the Raw
Handful of ice

Blend until creamy! And check out the stats on this tasty treat:

130 calories
0 grams of fat
4 grams of protein
7 grams of fiber (YEAH! That's about 30% of your daily recommended intake!!)

Drink it up people!

Desert Diaries...

2010-05-03T09:22:00.000-05:00

So tonight I am going with to celebrate my mom’s very last day of classes EVER in seminary. And after 7 years…she totally deserves a drink and mini-desert from Houlihans. I don’t deserve a drink…apparently it’s totally a faux pas to drink while pregnant J, but I think a mini desert is just what the doctor ordered. So like the rest of the world, I’m thinking “oh…a MINI desert just can’t be that bad…maybe I’ll have two!” Think again, world…and me! I just looked up the info on these cute and tasty little minis…they might be small portions, but they are HUGE when it calories and fat content…beware!

Caramel Nut Crunch Pie

523 calories, 28 grams of fat

Cappuccino Cake

613 calories, 26 grams of fat

Crème Brulee

343 calories, 22 grams of fat

While Chocolate Banana Cream Pie

510 calories, 27 grams of fat

Bourbon Pecan Pie (my personal favorite L )

954 calories, 57 grams of fat

Italian Style Donuts

1,137 calories, 34 grams of fat

S’mores

985 calories, 26 grams of fat

7 easy ways to get healthier (and loose weight)

2010-04-30T06:00:00.001-05:00

Recently, Men’s Health Magazine ranked the 100 fattest cities in the United States. Sadly, Kansas City was ranked no 6 on the list. Not good. But there IS good news if you want to get healthy…and lose weight. There are baby steps that you can take. You don’t have to ban ice cream or pizza from your mouth, you just have to make a few small, simple changes to get big and very important results…results that will last a very very long lifetime!

Don’t drink your calories. Sodas, coffee drinks, smoothies and alcoholic beverages can all reek havoc on your waist line. The typical can of soda contains 150 calories, coffee drinks can have anywhere between 130 and 800 calories, and smoothies and alcoholic beverages are no better. So…what is the change here? Drink water before anything else. Water has zero calories and great body benefits!

Hide the goodies. Move all the tempting cookies, chips, ice cream or whatever sabotages your healthy habits to the back of the cupboard, fridge or freezer. Out of sight, out of mind.

Don’t hide the goods! Good food, that is! Get the fruit and veggies out of their drawers in the bottom of your fridge so that they are right in your face as you open the refrigerator door!

Eat an appetizer before your meal. Nope, not stuffed mushrooms or chips and salsa, but eat a small veggie salad or fresh veggies before every meal. Research shows that people that follow this practice eat up to 12% less per meal…think of how that can add up!

Walk it off. Whether you are an avid exerciser or a self proclaimed couch potato, everyone can benefit from taking the stairs and parking in the furthest space away from your destination. Every little bit of movement counts: standing is better than sitting, walking is better than standing. Make it your motto.

Make the best decision possible. At the drive thru, at the family dinner, at the lunch meeting, at the refrigerator, make the best decision possible…the healthiest decision possible. It takes 21 days to create (or break) a habit…stick with it!

Slow down. Eating slowly can help your body register fullness before you overeat. People that take time eating (instead of scarfing your meals and snacks), weigh less.

Craving moster!

2010-04-26T14:41:00.003-05:00

Cravings…everyone has them (believe me, this pregnant girl knows ALL about cravings), but that doesn’t mean that we have to give into cravings. It’s important that even though you may feel like you will “just die!” if you don’t have what you crave, you won’t. This is not to say that you should never give into your Taco Bell craving, but MOST of the time, make a better choice that will give you what your body is craving as well as the desire of your tastebuds!

Here are some of my major, die-without cravings and how I've made them "healthy" for me!

Velveeta Shells and Cheese:

A box of this packs a ton of calories. Yes...I said a box, cuz really, if you’re having a mac and cheese craving and you’ve made the whole box, how many people are going to really stop at 1/3 of the batch? I think not many.

STATS: 990 calories, 36 grams of fat.

Smart Ones Creamy Mac and Cheese:

Still the whole thing, but it's portion controlled so I have been less likely to make 3 boxes and can be satisfied with just one :)

STATS: 270 calories, 2 grams of fat.

Taco Bell 5-layer Beefy Burrito:

Hey! Don’t judge…I know it’s gross…but man…I crave this like crazy…and I know that many of you do to!!

STATS: 550 calories, 22 grams of fat.

Homemade bean and cheese burrito:

Still delish and really hits the spot with protein and cheese, but it's just ¼ cup fat free spicy refried beans, ¼ cup reduced fat cheddar cheese all hot and rolled up in a Mission Carb Control Whole Wheat fajita sized tortilla.

STATS: 220 calories, 8 grams of fat.

Carrot Cake with Cream Cheese Icing

Any restaurant carrot cake will do, but these stats are from Outback Steakhouse…it’s delish, but not so much nutritionally sound and is over half of most people’s daily caloric need. Ouch!

STATS: 1,200 calories, 28 grams of fat.

Weight Watchers Carrot Crème Cake:

Seriously still satisfying without eating a quarter of an actual cake.

STATS: 90 calories, 3.5 grams of fat

Grilled Cheese

Ooey-Gooey and oh so cravable, right? But if you’re like me, you crave 5 slices of cheese on thick, white Texas toast with a crisp buttery outside.

STATS: 510 calories, 30 grams of fat.

Cheese Quesadilla:

These have become an absolute staple for me and it totally hits the grilled cheese spot! One Mission Carb Control Whole Wheat fajita sized tortilla with 1/3 cup reduced fat cheddar grilled to crispy, gooey perfection!

STATS: 183 calories, 10 grams of fat

So those are just a few examples and I am definitely not saying to not go for your “real” craving every once in a while, but it’s also important to keep a majority of you caloric intake reserved for fruits and veggies and lean protein and whole grains and such.

Just some things to think about. What are your cravings? How can you make them healthier?

Get outside to get in shape!

2010-04-23T06:00:00.000-05:00

We’ve survived the nasty and what seems to be the longest winter ever. It’s time to get our rears outside to get in shape and soak up the nice weather! There are a million ways to burn calories and shed pounds right in your neighborhood, at the lake or at a park without any gym equipment. Here are just a few ideas to blast calories in one hour while getting some fresh air.

Walking briskly with the dog: 225 calories
Jogging with a friend: 476 calories
Running after your kids: 680 calories
Tennis-singles: 476 calories
Mountain Biking (yes…there are hilly trails around here): 578 calories
Roller Blading in the park: 476 calories
Pick-up Basketball: 544 calories
Playing Catch with your kids or dog: 170 calories
Sand Volleyball: 544 calories
Croquet at a BBQ: 170 calories
Swimming with the family: 408 calories
Ultimate Frisbee: 544 calories
Water Skiing: 408 calories
Family Bike Ride: 272 calories
Coaching little league: 272 calories
Building a deck or fence: 408 calories
Mowing your lawn (not a riding or self propelled mower): 374 calories
Planting flowers, pulling weeds, mulching, etc: 272 calories

*Caloric values based on continuous movement of a 150 lb person. You will burn slightly more if you weigh more than 150 lbs and slightly less if you weigh less.

Take your cardio and strength training outdoors

2010-04-21T17:43:00.005-05:00

If you have a hankering to take your strength and cardio gym routine to the great outdoors, do it! Here’s a great workout that scorches 500-800 calories per hour and combines all the goodness of cardiovascular conditioning with the muscle toning power of strength training.

Minutes Activity

5 min warm up:

walk, jog or run

1 min power move:

tricep dips off bench or stairs

2 minutes cardio burst

Jumping jacks

1 min power move:

Push ups: off bench or on ground

2 minutes cardio burst

Walk, jog or run

1 min power move:

Walking lunges

2 minutes cardio burst

30 second Lunge jumps alternating with 30 second walk

1 min power move:

Side planks

2 minutes cardio burst

30 second Jump Squats alternating with 30 second walk

5 minutes active recovery

Walk, jog or run

Repeat circuit a total of 3 times as well as stretch and cool down for the full 60 minute workout.

Tips for this tough plan:

Go at your own pace, it’s not a race
Take water or breathing breaks as needed
Maybe you only get through the circuit once…no big deal! Work up to multiple circuits
Do it with a friend…nothing is more fun or motivating than working out with someone else!

Because we live in the mid-west…specifically Kansas City…we have the unique opportunity to not know when the next ice storm or heat wave will hit. In fact, I’m pretty sure we recently had a snow storm the day after it was 75 degrees out! Be smart as you take to the streets and parks to burn calories. Check the weather and use the tips below to stay healthy even in extreme temperatures

Tips for exercising in the cold:

· CHOOSE LAYERS Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, So dress in layers when exercising outside so that you can take off clothing as you start to heat up and put layers back on if needed.

· KEEP HYDRATED Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.

· CHECK THE WEATHER Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain (especially this time of year) are not appropriate weather in which to exercise.

Exercising in the heat:

CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.
TAKE IT OFF: Wear light colored, breathable clothing

SLATHER IT ON: Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.

For video demos of some of these moves, check out a video of my friend Jill...on a very very windy day...doing this workout like a rockstar!

My new favorite workout playlist

2010-04-20T12:43:00.003-05:00

Get your body moving with this 50 minute playlist! All these songs will get you through even the most grueling of workouts! Use the first song for a warm up and the last for a cool down and all the ones in between to bust your butt (and gut!) into shape!

All the right moves (OneRepublic)
Hard (Rihanna)
Young Money (Vita Chambers)
Whatcha Say (Jason Derulo)
Break Your Heart (Taio Cruz)
Telephone (Lady GaGa and Beyonce)
Naturally (Selena Gomez)
Umbrella..Travis Barker Remix (Rihanna)
Fame (Naturi Naughton)
Use Somebody (Kings of Leon)
Say Hey (Michael Franti)
Love Drunk (Boys Like Girls)
Jai Ho! (A.R. Rahman)
Ooh La La (Goldfrapp)

Enjoy! :)

How to choose a multi-vitamin

2010-04-16T06:00:00.001-05:00

So you hear that you should take a daily multi-vitamin in order to meet your vitamin requirements to keep your body healthy. Eating a variety of natural, unprocessed food is the very best way to get all of your vitamins and minerals because whole, unprocessed foods are naturally made to help our bodies absorb the vitamins that they contain. So if you are eating your recommended servings of whole grains (6 oz), veggies (2.5 cups), fruit (2 cups), low fat dairy (3 cups), lean protein-beans and meat-(5.5 oz), you might be getting enough vitamins and minerals from your food.

If you feel that you are lacking in some areas…say eating all your veggies and fruits… then a multi-vitamin might be a great option. There are like a zillion options for multi-vitamins, so to here are a few guidelines to follow when choosing your multi-vitamin:

Drs Orders! Ask you Dr. what he or she recommends for your specific needs. You might need a bit of a boost of a certain vitamin or mineral depending on health conditions you might have.
Be Pure! Make sure that the vitamin that you take is free of impurities. In order to do this, check the bottle to see that the brand has one of the following seals United States Pharmacopoeia (USP), NSF International (NSF), or ConsumerLab.com (CL). Your best bet is to stick with name brands such as One-a-Day and Centrum.
Know your numbers! If you’re taking a vitamin, you might as well make sure that it has enough of each vitamin and mineral. Click here to view the USDA’s Dietary Reference Intake (DRI) which is how much of each vitamin you should be consuming each day. There are also limits to how much of a specific vitamin you should be taking...so don't treat those gummy vitamins the same way that you would eat gummy bears. Take the serving size and be done with them!

If you’re anything like me, multi-vitamins might upset your stomach. Here’s a few tips and tricks that have worked for me and others in the past.

Don’t take the vitamin on an empty stomach (lots of vitamins need a bit of fat to be absorbed)
Pop the pill right before you go to sleep
Try a different form of vitamin like water mix in or gummy vitamins

I'm Loving Britney Spears!

2010-04-15T09:20:00.003-05:00

If you've ever taken one of my spinning/cycle classes or have been in my car on any given occasion, you know that I adore rocking out to a good Britney Spears song (Yep...admitting it...why hide my true self, right? :) ) And whether you are a Britney fan or a hater, you'll have to love what she is standing for right now.

As one of the spokeswomen for Candies shoes, she has released her untouched photos next to her retouched photos for her new 2010 ad campaign. She wants people to see how many pounds are "lost", skin is perfected, bulges minimized and cellulite blasted by a simple computer program after a real photo is taken. She is taking a stand saying that she loves her body...flaws and all. What a GREAT message...you gotta love it!

Click here to see the side by side photos, touched up vs. untouched.

Bare your arms with pride!

2010-04-02T05:08:00.001-05:00

It's that time of year...the sun is shining, the temperatures are warming up and we are packing up the bulky winter clothes and exchanging them for smaller, sleeker spring and summer duds. And you know what that means: short sleeves and/or tank tops!! Dun Dun Dunnnnn....

This can be a frightening time for people if they feel that their arms continue to wave long after they have said goodbye to people. Don't worry if you have neglected your arms at the gym during the winter, I have two moves that will get your firmed up and looking and feeling great in whatever you are wearing (no equipment needed!).

The Walk Out Push Up

This move can be done in your living room, at a park, in your backyard or even in a conference room at the office (door closed!)

How to:

Stand with feet shoulder width a part. Begin move by bending over while keeping the legs as straight as possible and place your hands on the floor.
Slowly “walk” your hands out in front of you until your body is in a push up position. Do a push up (keeping your body straight with hands a little wider than shoulder width apart, bend elbows and lower the body until elbows are at ninety degree angles and then raise you body by straightening your arms).
Once the push up is complete, walk hands back towards feet and stand up straight.

For more details about the walk out push up, click here.

The Tricep Dip

All you need is a chair, bench or step to power through this move!

Muscles worked: Triceps, Chest and Shoulders

How to:

Start by sitting on a bench or a stair with legs at a 90 degree angle in front of you.
Place your hands next to your hips so that the fingers are pointed in front of you.
Lift your body up using your arms and move your hips forward away from the stair or bench about 4 inches.
Slowly lower your glutes/hips towards the ground by bending your elbows until thy are at a 90 degree angle
Push yourself back up with your arms being careful not to lock the elbows at the top. Also, don't cheat by engaging your legs...remember, this is a upper body exercise.
Do not sit back down, but immediately lower your hips/glutes to the floor and repeat the movement until the set is complete.

For more detailed information about the dip, click here.

Run your first 5K!

2010-03-26T06:00:00.000-05:00

The birds are singing, the days are getting longer, snow and ice are a bad memory…well so we hope. It’s officially spring! That means it’s time to outside to get your butt in shape. If you are ready to take your walk up to a run, there is no better motivation than to sign yourself up for your very first 5K race and then of course train for it. All you need is about 10 weeks to train, a great pair of running shoes and some can-do attitude.

A few things to do before you get started:

Check with your doctor to see if running is right for you if you have any medical condition or injury...better to be safe than sorry.
Get a great pair of running shoes. As avid KC runner Elizabeth says, “Seems to me that anyone can run any distance if they find a reasonable training plan and stick to it. It also seems to me that a lot of beginning runners are picking the wrong shoes - that is, buying according to looks/price - and then they get hurt and quit. I'd recommend starting out at a specialty store and having them analyze your gait. You may drop a few more dollars than you would have otherwise, but you won't feel it quite as much the morning after!” I recommend checking out Gary Gribbles (http://www.garrygribbles.com/)
Set a realistic schedule. The plan calls for 4 days of training a week. Put your days and times that you will run on your calendar and treat those times as untouchable times…like you would a meeting at work, your graduation ceremony, happy hour with your favorite people. You get the picture…write it/type it and then stick to it. Also, if you’re not a morning person, do not plan on training in the morning at 5 a.m…that is a recipe for disaster. Instead, train over lunch or right after work.

The plan:

Run 3 days per week (on non-consecutive days)
Cross train 1 day per week for 30-45 minutes (weight lifting, biking, swimming, cross fit, etc.)

Remember, this is YOUR training. If you can already run for a 2 minutes at a time, by all means, start at Week 5 and go from there. If you are struggling to make it past a week, stick with that particular workout until you have mastered it before going on. It’s about you and your success. It doesn’t matter how long you take to get there… it’s your attitude and perserverance. Justin, a long time KC runner says this about running: “Running is 90 percent mental - if you think you can do it, you will do it.” If you fall behind, no worries…keep at it and you will reach your goal!

Week 1: Walk 30 minutes.

Week 2: Alternate walking 2 minutes with running 30 seconds for a total of 20 minutes.

Week 3: Alternate walking 1.5 minutes with running 30 seconds for 24 minutes total.

Week 4: Walk 1.5 minutes, run 1 minute for 25 minutes.

Week 5: Run 1.5 minutes, walk 1 minute; run 3 minutes, walk 1.5 minutes for 28 minutes total.

Week 6: Run 5 minutes, walk 3 minutes for a total of 30 minutes.

Week 7: Run 6 minutes, walk 2 minutes for a total of 32 minutes.

Week 8: Run 20 minutes.

Week 9: Run 25 minutes.

Week 10: Run 30 minutes the first two days and 32 minutes the last day.

Week 11: 5K RACE!

For upcoming races in your area, click here.

Even the busiest people can work out!

2010-03-19T06:00:00.001-05:00

Don’t think that you can commit 30-60 minutes of time to exercise each day? The problem might just be that a bit chuck of time like that just isn’t possible. But what about doing 3-6 shorter workouts of 10 minutes? Everyone can find a 10 minute break here and there weather it’s right when you get up, during work, over lunch, right after work, in between (or even at) your kid’s soccer practices and right before bed.

Studies show cardiovascular fitness and is even MORE effective at creating exercise adherence, as compare to a long workout session equaling the same time.

So find time (just 10 minutes, at least 3 times a day) to reap the benefits of exercise.

Here are some suggestions for your 10 minute workouts.

First thing in the morning and right after work, take a brisk walk around the block
Over your lunch break, climb the stairs at your office building or get outside and walk or run
When shopping at the mall, take 10 minutes out to walk briskly around the shopping center (extra points if you are carrying bags!)
During your favorite TV shows, walk in place, do jumping jacks, jump rope or anything else that raises your heart rate
While you’re waiting for dinner to cook, noodles to boil, meat to brown, walk in place or around the house continuously or do other kinds of aerobic movement like jump squats, jacks, etc.

Point is, is that everyone has 10 minutes randomly throughout the day. Just make sure that you are working in your target heart rate. Make exercise a priority to treat your body (and heart!) right!

To buy organic or non-organic...that is the question...

2010-03-12T06:00:00.000-06:00

Organic vs. non-organic (or conventional) produce has been a confusing issue for consumers. Organic produce is grown without the use of man-made fertilizers, pesticides, chemicals or herbicides. For a detailed description of what it takes for a food to be labeled “organic,” refer to the USDA’s regulations and definitions. Shop in peace by checking out the lists and facts below of what to buy organic and what to save money on by purchasing conventionally grown.

Buy organic

The foods below are known to contain the greatest amounts of pesticide residue:

Strawberries
Carrots
Celery
Cherries
Lettuce
Apples
Bell Peppers
Pears

Buy conventional (non-organic)

The following items are either protected by a barrier (via their in-edible skin) or do not get treated with an overload of pesticides.

Pineapple
Mangos
Asparagus
Sweet Corn
Onion
Avocado
Cabbage
Broccoli
Sweet Potatoes
Watermelon
Bananas

Some things to consider when deciding to purchase organic or non-organic produce.

The cost. Organic produce is typically more expensive than regular produce. Organic crops have a lower production yield, more labor intensive practices (ex. Hand-weeding instead of using pesticides) and are subject to tight government regulations. All of these things add to the price tag. Try to shop at your local farmers market to save money on organics.
The nutrition. There is no evidence to say that organic fruits and vegetables contain more nutrients than their conventional counterparts. So if it’s nutrition you are concerned about, just eating your daily recommended 10 servings of fruits and veggies is the goal.
The health risks. Though it would seem like ingesting a bunch of chemicals would be harmful to your health, there is no hard evidence that the amount of pesticide residue left on your food is harmful to the body. That being said, if you are one that tries to be all natural, go for organic.
The quality. Organic produce may spoil sooner than conventional produce because it is not treated with preservatives and conventional produce may come in odd shapes and inconsistent colors, but all in all, they should taste the same.
The environment. Organic farming keeps the environment in mind by conserving water and soil as well as cutting down on pollution.

So hopefully keeping these things in mind, you will be able to stroll the isle of your grocery store or farmer’s market with produce picking confidence.

The 222 calorie BLT!

2010-03-11T18:17:00.003-06:00

So currently, I'm obsessed with BLTs. And if you know me at all...this is new and weird since I really dislike pork products. However, there is just not much else that reminds me of spring and summer than a tasty BLT. Okay...I guess there's swimming pool smell, watermelon and heat to remind me of summer, but they aren't as tasty as a great BLT. The deal with BLTs though is that they are often a poor choice because they are grilled with butter, have a ton of saturated-fat ladden bacon on them and are very unhealthy-carb heavy. BUT I have made a slim version of an ol' fat favorite! Check it out:

3 stripes of crispy, pan fried bacon (don't add extra grease...that's nasty)

1 toasted Oroweat sandwich thin

3 slices ripe tomato

2 large lettuce leaves

1 tbsp light mayo

Put these all together and viola! A 222 calorie tasty sandwich that is just as good as it's fatty 400-500 calorie counterpart.

What's the best cardio?

2010-03-05T06:00:00.000-06:00

I have a ton of people ask me how they can make the most out of their cardio routines…basically, how to burn more calories in less time. That’s easy (and challenging J)! High intensity interval training (HITT) is designed to blast through calories like they’re going out of style. Whether you just want to get out of a cardio rut, break a weight loss plateau, burn more calories per workout session, improve your cardiovascular fitness or decrease your running, biking or swimming distance-time, HITT is for you! Basically HITT is simply going between bouts of moderate exercise and intense exercise and repeating.

Benefits of HITT:

Blast more calories: the more rigorous the workout, the more calories you burn…even if you are only doing a minute of rigorous work at a time!
Banish boredom: changing things up every few minutes or so will keep you on your toes…literally! J
Improve your cardio capacity: as you continue your HITT, you’ll be able to go longer during the high intensity part!
You don’t need a gym or any equipment to get a great workout: you can do HITT with any motion including walking, jogging, running, biking, elliptical-ing swimming, doing jumping jacks and really any repetitive movement that elevates your heart rate.

So choose your poison…exercise, that is…and get started today!

Here’s a sample beginner HITT program. Use the chart below to determine how hard you should be working.

5 minute warm up

1 minute at RPE 5*

1 minute at RPE 8

Repeat the one minute intervals at 5 and 8 for a total of 20 minutes

5 minute cool down

As you continue your training, increase the duration of your workout.

10 Point Scale for Rate of Perceived Exertion (RPE)

0 - Nothing at all
1 - Very light
2 - Fairly light
3 - Moderate
4 - Some what hard
5 - Hard
6
7 - Very hard
8
9
10 - Very, very hard