Workout Buddies

Working out with a partner has never really appealed to me. I like the feeling of knowing that only I can motivate myself and in the end I am the one getting the benefits. As of recently I am going to change my ways and find a partner to hit the weights and join me on my runs. Why would I change something that is working just fine? Because change and results are my motivation.

The NBC Today Show interviewed fitness expert Jorge Cruise about working out with a partner and its benefits. Especially with the New Year coming up in a few days having a partner can get you both motivated for your goals. After some deep thought about the issue (not), I've come to my favorite reason to have a workout partner: accountability. Personal trainers and dietitians are expensive, especially with the economic situation, so having a friend that will hold you accountable for your actions is key. A bonus to a workout buddy is a diet buddy (they can be the same person). As a pair the two of you will discuss how your diets are going, your weak and strong moments.

Here is what you should look for in a workout/diet partner:

1. This person is ready and willing. You shouldn't have to force your partner to want to workout and eat right with you, they should have the initial drive on their own.
2. This person has a goal in mind. Having a goal gives each of you a place to strive to be. *Remember that everyone should have a realistic and attainable goal.*
3. This person has a similar time-frame to exercise during the day. If you prefer the early A.M. hours and your buddy prefers the night, obviously this won't work.
4. Safety First! You and your partner and responsible for each others' safety. Lifting weights and running outside presents a risk for injury and having a partner can be your lifeline.
   
5. The person has a similar personality. If you choose a partner who is much more advanced than you, it may cause a problem. Also, if your personalities clash you may be apt to binge on your indulgences more than benefit from your partner.
6. Positive thoughts! I find the WORST person I can be around when I'm exercising is a Negative Nancy... you know the type: a whiner, complainer and always negative. STAY AWAY FROM THIS PERSON!

These few tips can help you narrow your search in finding the right person to pick. Whether it's your best friend, neighbor or significant other, a partner in exercise is a change for the better.

Weight Loss Challenge: Men v. Women

Have you ever heard a female say, "I can't believe how much quicker he loses weight than me! It's not fair!" She's right, it's not fair, but I am here to put some truth in this myth.

THE FACTS:

• Men have more muscle mass than women
• Men do not usually lean on food as a friend in stressful or rough times
• Men tend to lean more toward protein-dominate foods for comfort, ladies love their carbs

THE REALITY:

• Women and men do not lose weight at different speeds based solely on gender
• Men may have an easier time with weight loss based on the facts above
• It isn't impossible for women to lose weight faster than men

I am a HUGE fan of NBC's show The Biggest Loser. Yes, it may be cheesy and yes it may be scripted, but the weight loss is real. The most noticeable obstacle for women is the emotions, they let it get the best of them and then their diet is tanked. Men tend to do anything but eat for comfort.

This recent article that decipher myth v. fact and the conclusion was that men may have an easier road to losing weight because they possess more muscle than women and they have more willpower with their emotional eating. Choosing a book, treadmill or anything other than food as comfort will keep the ladies on the right track.

The myth is debunked and knowing that both sexes ARE equal can help fight the weight loss fight and we can live in a healthy, harmonious world together.

Binging at Buffets

I love my all-you-can-eat specials like the next person, but the buffet, better known as the "smorgasbord-diet-death-trap" has its downfalls. We all like the benefits of buffets like not tipping and eating as much as possible, but beware of your buffet behavior!

A recent study conducted by American Dietetic Association proved that children who ate at fast-food restaurants had a higher Body Mass Index (BMI) than those who did not. Well, anyone could have guessed that. What about buffet-style restaurants? You pay $25 and eat until you puke.

My favorite is Crazy Buffet on Dale Mabry Avenue in Tampa, FL. I prefer the sushi, but there are diet no-no's everywhere: Orange Chicken (fried), General Tso's chicken (also fried) and of course my favorite...chocolate fondue. Other buffets are Barbeque or even breakfast foods which can add up the calories, fast. A Cornell Univeristy study found that there is a difference between overweight and normal weight people and their eating habits at buffet restaurants. This study focused on chinese buffet restaurants. Some of these differences included:

• The use of larger plates vs. smaller plates
• Facing the buffet vs. not facing
• Forks vs. chopsticks
• Not having a napkin on their lap vs. having a napkin on their lap
• Ate the majority of the food on their plate vs. left more food on their place
• Chewed less per bite of food vs. chewed more

Just knowing these proven facts can help you in your trip to the buffet. And remember you have the willpower and ability to just say NO.

Holiday Food Watch: Appetizers

Ok, it's that time of year. Cakes, cookies, casseroles and egg nog are among us. Be careful, the oh-so-loved holiday treats could be devastating to all your hard work! Holiday season is the hardest for me because I love sweets and desserts. Actually, I think love is an understatement, I crave the sugar and holidays are the hardest. Holiday parties can be a diet downfall if you let them.

A few ways to keep your diet and goals on track are to avoid these foods and replace with a more health y option. So holiday parties are around the corner and there are bound to be finger foods everywhere. Newsweek has an article that names the top 5 finger foods to avoid.
Say NO to:

• Bacon-wrapped shrimp: Shrimp is low in calories, but the bacon is usually full-fat and drizzled with thick sauce.
• Pigs in a blanket: One of these treats is fine, maybe two but who can stop there? Avoiding them all together and replacing it with a healthier option is key.
• Quiche: Mostly with ham, bacon and cheese this holiday finger food tends to be more than just one bite. Starting at nine grams of fat and 250 calories a slice this is a tempting no-no.
• Chicken wings: breaded and fried this small wing has barely enough protein to outweigh the oil and fat that comes with it.
  
• Fruitcake: starting at about 370 calories a slice this cake should be regifted or used as the common doorstop

Replace these No foods with YES foods:

• Deviled eggs: while the yolk has the highest amount of fat in an egg, the omega 3s that are in the fat are good for your brain function and heart. Starting at about 100 calories per full egg, this is a smart choice.
• Lettuce wraps: make with extra lean beef or ground turkey this is a finger food you can eat more than two of. Four of these suckers is only 315 calories!
• Raw veggie platter: the best finger food on the table as long as you go easy on the dressing and dips
• Hummus and pita: a healthy alternative to spinach and artichoke dip this appetizer is make from chic peas which is an excellent source of protein and fiber
• Cheese and meat platter: go easy on the cheese considering it's not low-fat and pack on the lean meats: turkey and ham, salami should be your last choice.

Feel confident is going to your holiday parties that your button won't burst on your pants and you will be able to fit into that slimming dress for the rest of the season by following this holiday food appetizer guide.

Smoothies Kill Diets

Walking down the tiled floor of the mall, you feel your stomach grumble even though you just ate lunch an hour ago. You make your way to the food court and rule out all the options until you spot a smoothie store. You probably think you are doing your waistline a favor by forgoing on the fatty pizza and french fries and getting the "healthy" option of a smoothie, but you'd be wrong.

Smoothies are a hidden calorie-buster. There are two different kinds of smoothies in the smoothie-world: fruit and yogurt based. In the book, Eat This Not That, smoothies at nationally-known vendors such as Smoothie King and Jamba Juice were found to have 1,200 calories or more per smoothie!

There are some good-for-you smoothies, you just have to know what you're looking for. Now, you've made the smart decision to consciously think about what you are eating by deciding on the so-called "healthy" option, the next step is to decipher the menu.

Here is what to AVOID:

• Peanut Butter (unless you are on a weight-gain diet plan, this ingredient has massive amounts of saturated fat)
• Chocolate (unless the added protein powder is chocolate flavored stay away from this high calorie, high sat. fat indulgence)
• Ice cream (this is a no-brainer: high calorie, high sugar, high fat = big waistline)
• Yogurt (believe it or not yogurt that are used in these corporate smoothie shops are the high fat, high calorie and high sugar type of yogurt that you AVOID in grocery stores)
• Whole milk (while there is less sugar in whole milk than skim, the fat content is unheard of since the majority of a smoothie is water or milk liquid-based)

Here is what to ADD:

• Low-calorie protein powder (ask the smoothie-maker for the nutrition facts on the protein powders, if there isn't one "available" then DO NOT get it)
• Fruit (sticking to fruit only rather than the "shots" of strawberry or banana-flavored additives are made with high-fructose corn syrup and therefore are jammed-packed with sugar. Look for fresh fruit to add)
• Water (H2O is the best way to go when starting a smoothie. Milk or yogurt are extra calories if you are already getting a protein shake)

It is strongly recommended that if you are hungry (use the 1-10 gauge to find out your hunger level: 1 is not hungry at all & I'm just thinking about food because it's here and 10 is I'm starving. Once you know if you are legitimately hungry then opt for the protein shake. As I said in my earlier blog about protein powder, protein of any sort takes longer to digest and therefore keeps you fuller, longer.

Jamba Juice puts their nutrition facts on their website and Starbucks just came out with a low-calorie protein shake that is worth looking at. Their website also lets you calculate any beverage you can think of that they sell to estimate the nutrtition information.

If you get any of the no-no smoothies, you might as well head down to Coldstone and get the full-fat milkshakes. Smoothies are deceiving and knowing what you're eating, or drinking, will help you make smart choices when hunger strikes.

Back To The Basics

Do you know what weight is right for you? 10, 20 or even 30 lbs maybe? I've trained many who have lifted too heavy of weights while using improper form. What about the people that life two or five pound weights and think they are weightlifting. Well, technically they are "weight-lifting" but what's the benefit? Unless you are ages 60-65, you are doing your self a disservice by doing either with weights.

Proper form is essential to preventing injury and gaining muscular strength. If you lift too heavy, improperly you are at a significant risk for tearing or ripping a muscle or tendon or even worse, dislocating a joint.

Here are some pointers to prevent hurting yourself and getting a bang for your buck:

• Start with a weight that you can lift comfortable and repetitiously 12 to 15 times. If you stop at 10 reps, you know that it's too heavy of a weight to start out with. Studies show that lifting a moderate weight for 12 to 15 reps has the most positive benefits of gaining muscular endurance, increases muscular growth which combats the fat.
  
• LEARN PROPER FORM. If you think you're lifting the weight wrong, you probably are. Find a personal trainer or a instructional book to guide you. Even if you have been lifting weights for years, it is never a bad idea to go back to the basics. A good tip to remember is to keep every joint in line when executing the weight and never over-extend a joint. This could lead to straining your joints, tendons and muscles.
  
• Remember to breathe. Studies have proven that continuous breathing during weight lifting decreases the feeling of pain and makes the set easier to get through.
• Rest. I suggest don't work the same body part every day. If you want a place to start try upper-body one day and lower-body the next. This rest gives your muscles time to heal and aids in reconstruction of muscle fibers (helps tone and shape)

It's important to add weight lifting into your exercise regime in order to lose the weight and keep it off while toning and strengthening your muscles. Nothing but positive benefits come from weight lifting... unless of course you lift improperly to too heavy or light. So, ask questions, leave comments and I'll put up beginner and intermediate exercises.

Six- Pack Central

Have you ever stood in front of your mirror, lifted your shirt to expose your stomach and tried to visualize those six, individual squares on your skin? Well, you don't have to visualize or dream about it any more. YOU too can have six pack abs. Sounds too much like an infomercial? Products exist on the market that claim to flatten your stomach and remarks such as, "I love my abdominals, I love my belly," are just a few of the so-called reactions of the greatest ab workout on the market. You don't need fancy workout equipment for $19.95 to get you the stomach you want.

Like it or hate it that stubborn fat around your mid-section is not going to go away overnight, or a week for that matter. It takes time. So either you want to know how to lose that little extra or how to tighten up that almost-there six pack.

First, stop-eating-the-junk. There is no other way to say it, junk food will create that extra weight gain, especially what has settled right around your mid-section. If you are a die-hard junk food junky then succumb to that urge every so often, a great way to think about it is to give yourself three cheat meals throughout one day or for your own sanity three cheat meals throughout the week. This way your cravings will subside and you get your junk food fix.

Second, learn to ride a bike. Bob the trainer on The Biggest Loser advocates spinning as a great form of cardiovascular exercise and losing that spare tire. In 30 minutes on a spinning bike, you will have burned roughly 500 extra calories on top of your daily burn from just living. This does not mean you can eat that extra cheeseburger or milkshake. Reward yourself after with a vanilla or chocolate protein shake that will promote mending the muscle fibers after an intense workout and suppress your need for that sugar or junk food.

Third, stop overeating. There are a million and one excuses, I'll only eat a little, I've had a stressful day at work or it's that time of the month. STOP. A great way to not overindulge is by curbing those thoughts of food and continually sticking your hand in that bag searching for the french fries is by exercising. Try spinning or swimming, something that takes your mind off food and whatever problems you had that day. Endorphins are the result of exercise which can elevate your mood and relieve pain from arthritis, stiff joints or even a problem at work that is plaguing you. This article illustrates the benefits of exercise.

And last, some abdominal exercises that you can try at home.

1. Full-motion crunch on stability ball

• Begin lying supine (face up) on the ball with your hands behind your head and your knees, feet and ankles together. Reach your chin toward the ceiling without letting your knees release. Hold at the top for 3 seconds then release down. Be careful to keep your elbows pointing to the left and right to keep your spine in a safe position. Repeat this exercise three sets, 20 repetitions.

2. Pilates roll up

• Begin lying on your back arms extended straight overhead. Begin rolling your body up slowly beginning with your arms and head and the rest of your body will follow. It is important to NOT let your legs life off the ground. Once you are all the way up, sit with a straight back, pull your abdominals in and roll slowly down. This exercise should take about 10 seconds to roll up and down for one rep. Repeat three sets, 20 reps.

3. Mountain climber

• Begin in a plank, push-up position. In a quick motion, bring your right foot up under your chest leaving your left foot back in the position. Continue this motion for 30 seconds. If 30 is too much, begin with 10 seconds and resting for 10 seconds. You will build upper body strength and work all of your abs in the process.

Enjoy your tips and workouts and remember repetition and consistency are key. Try it once and you won't see results, try and try again and you just may see that six-pack as a reality.

Protein Enriched Diet

Protein powders are all the rage and recently studies have shown benefits of increasing the grams of protein in your diet, male or female. Remember the days when body builders and muscle-men were obsessed with the protein shakes, well it looks like they were on the right track. This study from the International Journal of Obesity found that weight reduction occurred when more protein was added to an individual's diet.

It is best to get natural protein if you can such as lean beef, ground turkey and lean chicken. The more lean meat you ingest, the more satiated you will feel and you will be less likely to indulge on that chocolate volcano dessert at lunch with your colleagues.

BE CAREFUL! Ordering any protein at restaurants is risky business because the menu does not list the lean factor of the meat. I know what you're thinking, and NO, cheeseburgers do not count!

The best time to drink a protein shake is before and/or after a workout. Sedentary adults require .36 grams per pound and athletes .55 to .73, depending on your body weight. If you want to know the amount of grams that your body needs just use this simple calculation: take your body weight in pounds and multiply it by .36 to .6 depending on your level of activity. If you are an avid exerciser, weightlifter etc. you need more protein in your diet for muscle fiber recovery.

The different types of protein powder I have found the most popular are Whey, Soy and Casein.

Here is a quick guide to each:

Whey:

• includes animal bi-product (cow milk)
• research shows it is a superior protein
• fastest digesting protein powder on the market

Soy:

• may protect from certain cancers and heart disease
• is animal product free
• soy aids fat loss, but check the label because there may be more fat in the powder than you'd like

Casein:

• also made from cow's milk and is considered the "other" protein in association with whey
• digests slowly (up to 7 hours)
• best to take before you go to sleep

However you want to intake your protein athlete or not, it's up to you, but follow this guide in choosing the protein for you and you will begin to notice leaner muscle and feeling fuller, longer.

5k...10k...13.1 miles... marathon!

Sweat dripping constantly in your eyes, your shorts riding up and the look of extreme exhaust is what I saw this past weekend at the Marine Corps Marathon in Washington D.C. Standing at mile-marker 23 I felt compelled to clap and shout "C'mon runners, you can do it!" At one point a 40-something couple ran past hand-in-hand and that's what brought tears to my eyes. Many can't explain it, but the emotions that overcame the finishers and spectators were extreme to say the least.

This got me thinking... I run, I workout, why am I not running this race? I found I have a case of the "mental block." This article explains the importance of "being there mentally" during a race... especially a marathon. Believe it or not but self-pep-talks before and during a race have proven to help even the "non-runners" get through a race.

I met an obsessive runner at the expo last weekend, Jeff Horowitz. Horowitz's recent book divulges his first 100 marathons. By the time this book was published (October 6, 2008) he had run OVER 2,620 miles in races ALONE! I asked, " Jeff are you running this weekend?" "No, no I ran two marathons last week," he said. Two marathons in one week and he just completed his first ultramarathon of 50 miles.

All this talk about running and overcoming mental and physical barriers made me commit to a plan... a half marathon training plan. That is 13.1 miles to be exact. This is the best website to plan out your runs no matter how short or long. This website will track your run down to the tenth of a mile. Not only that, it will calculate how much gas and money you saved in your route along with the carbon offset of your run. I find this to be the most beneficial form of run-tracking out there. It's easy-to-use features make it work for any runner.

Think Before You Eat.

Recently I was at Five Guys Burgers and Fries and I caught myself eating. Sorry, overeating. Overeating is a main contribution to the obesity epidemic in the U.S. What happens with portion-control when you go out to eat you may ask. Almost ALL restaurants give you double or triple the normal portion size. Therefore, YOU are the key to your weight's destiny. A good rule of thumb is meat, pasta and carbohydrates can be measures as one portion size when compared to the size of your closed fist. Another visual to compare your food is a deck of playing cards, that roughly equals one serving size (all that you should be consuming at dinner of red meat or carbohydrates).

A recent study proved that when you overeat you spend more money on all fronts including fuel cost, food maintenance cost and health insurance costs! Now, what can you do to prevent this unconscious eating habit?

1. Ask for a box before you start eating in order to divide up the portions for yourself. You will have a second meal for later and save money in the long run!

2. Ask for NO bread at the table. Don't even let your server put the basket on your table, once it hits your table you're pretty much done.

3. Get water instead of any other drink. Consuming one glass of cold water before your meal helps to supress your appetite and will aid in the disgestion process. Again, you'll save that $2-5 on a drink which you're checking account will thank you later.

4. Avoid the white, cream sauces. These are the worst. These sauces are made with heavy cream which are packed with calories. Who can resist the chicken alfredo from Olive Garden or the Lobster Ravioli with cream sauce? YOU CAN. The substitute would be red sauce.

REMEMBER: Pasta is an easy dish to overeat, so aim for a veggie-included dish.

5. Eat with your non-dominant hand. For example, if you're right handed, try your left hand with a fork and vice versa. In this case, the uncoordination is a good thing! Using your opposite hand you are likely to pick up less food and consume your food slower. This will help your mind catch up with your stomach and realize when you are full.

Stairway to Heaven... or at least a great butt

Accidental exercise. No, it's not an oxymoron. You can actually get exercise throughout the day (workday too) even if you sit at a desk all day. I've scoured St. Petersburg, FL for different and creative ways to keep your metabolism cookin' throughout the dreaded nine to five day.

1. Park your car in the farthest spot from the entrance or on the highest floor of the parking garage and walk or climb.

Even though it's hot or cold outside or you're tired or you just don't feel like it, this form of accidental exercise burns an extra 100 calories per day! Taking that extra 10 minutes a day to walk up the stairs to your car can be that little extra push for your total number of calories burned per day.

2. Walk to places 1 mile or less distance away.

If your grocery store or any errands you need to run is a few blocks away, drop the keys and put on your tennis shoes. Especially with the weather cooling down (in Florida anyway), walking is a great way to relieve stress and burn extra calories. PLUS, a benefit of picking up the things you need and carrying them back adds resistance to your walk. It's almost as if you were carrying 5-10 lb. weights home.

3. Clean the house... with your favorite music blasting

Have you ever had one of those moments, alone where the music is loud and you are singing the lyrics at the top of your lungs? Well, add the small amount of cardio from vacuuming, dusting, or mopping the floors and you have a workout. Housecleaning for 45 minutes will burn roughly 300 calories, depending on your current weight. Add the music to pump you up and who knows, your house may be spic and span after an hour of cleaning!

4. Start caring about your yard... or garden.

Getting outside will not only improve your mood, but yardwork is a great upper and lower body workout. Mowing the lawn for just 45 minutes (which I know I do at my house) burns an average of 250 calories depending on your speed. The key here is to get a push-mower rather than the easy sit down kind. You will clean up your yard and your health after this outside workout.
5. Carry your kids under the age of 3, or babysit!

My good friend recently had a baby girl. I lifted her up and after holding her for about 5 minutes I realized that my arms are starting to feel it. I swear, biceps, triceps and shoulders all felt the weight of this baby. This website gives great ideas to workout and have fun with your baby. If you are not a mom, then offer to babysit for a friend! Not only would mom most likely be utterly greatful for some "me" time, but you will get an upper body workout too. Just walking while pushing a stroller for 30 minutes will burn 150 more calories.


I know it's hard to get motivated some days, but trying to incorporate a few accidental exercise moves in your day will help keep you alert and multiply your endorphins to make your happier through the day.

Music for the Mind

Music when I run is a necessity. The strong, pounding beat starts to have an effect on my feet while I run, right, left, right, left. Anything with a fast, upbeat tempo keeps me motivated. I like Pod Runner's mixes to run to, a solid beat with a mixture of songs keeps me pumped throughout my run. The iPod is a great way to carry your music with you on youre trek, but the iPod shuffle I feel is made athletes during their workout; you would never know you're carrying an mp3 player it's so light (.55 oz. to be exact). In fact, a recent study found that running with rock or pop music increased endurance by 15%. I don't know about you, but for me that 15% is the home stretch of my 10-mile run, the moment I want to just stop and walk or the last 100 yard sprint of my recent 10k.

Some need running partners or groups (which I have never tried), but music is my motivation. If groups are your thing then this website locates a running group in your area to find others who are in your situation. I have found that when I run with others my competitive streak kicks in high gear, my times are usually faster and I find I am distracted from the physical and emotional reasons that I could stop. Next time you get in a rut with your running, try switching it up with music or groups. I promise you'll enjoy the change.