Get Your Head in Gear

Do you ever daydream in your mind what it would be like to be... a marathon runner, a tri-athlete, a figure competitor, member of a league team?  And then envy turns to self doubt, "Oh, I couldn't do that".  "Wouldn't" might be a more accurate term.  But what if...?

Several months ago we had a guest blog from Kista Cook, from couch potato to marathon junkie.  With the addition of Body Sculpting classes, I would like to do another guest blog featuring a very regular person, coming out of their comfort zone to achieve a goal.  How does one go from "Oh, I couldn't do that" to "I wonder how I could do that".  So while I am mulling that over..

Summer is almost coming to a close, at least by calendar standards.  It is still going to be plenty hot here for awhile.  Summer usually gets people in the mood for getting fit.  Fall and winter ring in the trough seasons.  Halloween, Thanksgiving, Christmas, New Years, Valentines Day.  We want to eat and celebrate.  Now would be a good time to either commit to pre-pay your memberships to ensure accountability, add a new class, think about setting a new goal, getting a new pair of tennis shoes or sign up for some 5K's for cooler weather.  This is not the time to think about adding an extra layer of fat for hibernation.

So gear up for some more innovative ideas to push through plateaus, menus to share and enjoy through the holidays and motivation!

Home Gym Basics

Workouts at home are very low maintenance and you don’t need a lot of equipment.  However, dumbbells and a mat, will over time, have you looking around the house for something a little more stimulating.  Over time, some of these little helpers will give you more variety in your workout without taking up too much room.

An obvious investment is dumbbells.  So you have your 3#, your 5#, your 8#, your 10#.  That is usually where it stops.  Your investment in other items will be less when you have advanced to heavier weights because stair stepping in every department will get expensive!  Leave the 3 & 5#’s to the small muscle groups, like lateral arm raises and graduate to 15# for back and chest.  Start doing them one arm at a time with low reps or to failure until you build strength.  If you fail after 2, so be it!  Rest and do 2 more.  This is how you build strength.  You will not do it lifting the same amount of weight over and over.  Once you have done that, then try: (the links provided here are for information purposes only, shop around)

Body Weighted Bars - This bar can be uses for weighted dead lifts, squats, lunges,  chest press, tricep extensions and so many more!  I recommend 20 & 30 lbs.

Kettle Bells - I recommend 10# to start.  You can use a 15# dumbbell to work up to 20# kettlebell for a routine.

Step Trainer - This can work well in place of a weight bench for doing anything that requires laying down and extending.

Exercise Bands - For core and resistance training

This is an example of a workout using some of these items:

Directions and set up:

• 1 weighted body bar
• Dumbbells
• 1 mat  
• 1 aerobics step to use as a bench

Warm up for 5 minutes (cardio and stretching). Go through each exercise back to back.  NO REST!  Rest at the end of the giant set (60 seconds).  Then repeat each set once more.

Set 1: Legs and Shoulders: Repeat 2x

• Bowler Lunge 15 each Side, do entire set on one side then switch
• Reverse Lunges:  15 each side, alternating legs
• Arnold Press:  15
• Alternating Front Raise: 15 each side

Set 2: Back and Biceps: Repeat 2x

• Dead Row: 15
• One Arm Row: 15 each side
• Hammer Curls: 15
• Alternating Bicep Curls: 15 each side

Set 3: Chest and Triceps: Repeat 2x

• Chest Press: 15
• Chest Fly: 15
• Lying Tricep Extension: 15
• Dips: As many as you can in 30 seconds

Set 4: Core:

• Jack Knife Sit Up: 20
• Hip Lifts: 20
• Bicycle Crunches: 15 each side
• Plank: 60 seconds
• Side Plank: 30 seconds each side

New Smoothie Twist

I am not sure what kind of mixer is being used, but a  Penn State study claims people who blended their smoothies for five minutes ate 12 percent less food afterward and felt fuller than those whose smoothies were minimally blended.  I have a Vita Mix, and I can guarantee I would have soup, hot and all, at 5 minutes!  Maybe your Oster will have better success.

Thank you Starbucks Wi-Fi, because this mornings smoothie recipes come from their home page via Women’s Health and they sounded delicious and DIFFERENT.

AWESOME ALMOND
Blend 1 small frozen banana, sliced; 3/4 cup kale, lightly packed, stems removed; 3/4 cup almond milk; 3/4 Tbsp almond butter; and 1/8 tsp each cinnamon, nutmeg, and ground ginger.
Serves 1. 233 cal, 8 g fat (<1 g sat), 37 g carbs, 134 mg sodium, 6 g fiber, 6 g protein
Trick it out even more:
Add 1/2 cup iced coffee for an extra dose of antioxidants.

RISE AND SHINE - I just have to try this one!
Blend 1/4 avocado, peeled, pitted, and cubed; 2 Tbsp canned sweet potato; 1 small frozen banana, sliced; 3/4 cup skim milk; and 1/2 tsp honey.
Serves 1. 291 cal, 8 g fat (1 g sat), 50 g carbs, 135 mg sodium, 7 g fiber, 9 g protein
Trick it out even more:
Blend in 1/4 cup raw or cooked oats for a thicker texture and more energy-fueling carbs.

CHERRY BOMB
Blend 3/4 cup frozen cherries; 1 kiwi, peeled and quartered; 1/4 cup orange juice; 1/2 cup coconut water; 3/4 tsp agave nectar; and 3 ice cubes.
Serves 1. 159 cal, <1 g fat (<1 g sat), 38 g carbs, 129 mg sodium, 5 g fiber, 3 g protein
Trick it out even more:
Add a scoop of vanilla protein powder for an additional 15 to 25 grams of protein.

APPLE MOJITO LIGHT - This sounds great for a ladies brunch!
Blend 1/4 cup unsweetened apple juice; 1 medium peach, peeled, pitted, and quartered; 1/4 medium cucumber, peeled, seeded, and quartered; 1/3 cup sparkling water; 3/4 tsp fresh lime juice; 3 leaves fresh mint; 3/4 tsp agave nectar; and 6 ice cubes.
Serves 1. 107 cal, <1 g fat (<1 g sat), 27 g carbs, 3 mg sodium, 3 g fiber, 2 g protein
Trick it out even more:
Add 1 oz light rum (about 65 calories) and have it at happy hour.

ISLAND REFRESHER
Blend 3/4 cup pineapple, cubed; 1/2 cup frozen mango; 3/4 cup vanilla soymilk; and 3 Tbsp low-fat cottage cheese. Garnish with 1/4 tsp unsweetened coconut flakes.
Serves 1. 221 cal, 2 g fat (1 g sat), 38 g carbs, 244 mg sodium, 4 g fiber, 11 g protein
Trick it out even more:
Add 1 Tbsp ground flaxseed for an extra 2 grams of fiber.
Let me know if you give one a try and add it to your favorites.  Happy blending and sipping!!

Giant Sets for the Shred

Swing the bell, squeeze the blade, tilt the pinky, elbows to the sky!  That is the battle cry of the GIANT SET.  There is more than one method to the madness and this one receives positive results for any fat shredding, muscle gaining goal.

GIANT SETS involve incorporating four, or more, bodybuilding exercises into one formidable set to stimulate one muscle group - or two opposing groupings (back and chest, for example) - more effectively than will an exclusive emphasis on straight sets training.

These exercise are performed back to back, only resting between grouping of sets.  Then repeating for 3-4 rounds.  Giant sets incorporate a greater amount of work into a smaller time frame.  This allows for serious elevation in metabolic-rate (the rate at which we burn calories both during activity and at rest) to more effectively burn fat.

Performed in rotation with as little rest as possible between them, the four or more exercises that comprise each giant set are to be done with intensity, go for the gusto!
Resting between each exercise is to be kept to a minimum of about 10 seconds with no more than two minutes between each giant set.  

Remember, giant sets are only effective in enhancing fat loss if enough intensity is applied to building muscle.  Relaxing will only negate the purpose of each set, which is to build muscle and burn fat!   Be sure to keep weight heavy and reps lower.  If you are whipping through the exercises, you are not getting the benefit.  It should be HARD and you should be EXHAUSTED.  Each set should be achievable, but by the skin of your teeth!

It's not called Diet & Exercise for nothing

Another week of Body Sculpting & Weight Training (Like Us on FACEBOOK!!!) has wrapped up and looking to start some new class sessions.  It's been a blast and the combination of weights and Boot Camp is a strong one.

If you want to see change in your physique, the very pesky truth is that it will take more than a couple of days a week of exercise to do it.  I would recommend 4 days of an exercise program to see dramatic results.  ANY bona fide effort you make will be in the right direction.  But the bigger the commitment, the bigger the results.  A combination is best, as it stifles boredom and diet is KEY. You can exercise all day long, but if you are not willing to change eating habits to reflect well balanced nutrition, well, that is just denial.  And a darn shame.

I recently saw a news report that it can cost about an average of $7.30 (don't quote me to the penny!) more a week to eat healthier.  Tell that to Frito Lay at over $5 a bag!!!  I wonder if it takes portions into account?  No wonder people become discouraged, what propaganda!  Maybe it does cost more to buy fresh fruit and fish than it does frozen pizzas or Lean Cuisine, but the hidden cost is in future heath risks and Tums.

So, if there was any mix up about my feelings about nutrition.... Ok, I am stepping off the box!

Make one simple change today.  Pick up a set of weights a little heavier than you are used to, acquaint yourself with the produce section, try roasting some vegetables.  Throw some seeds and raisins into your salad.  Go a little raw nuts!  And Like us on Facebook for a Workout of the Day!  Body Sculpting & Weight Training, Decatur, TX!

POWER FOODS

Nutrition can be very daunting for anyone embarking on a weight loss journey.  It is important to keep in mind that it is not active or prejudice, and you can't spank it into submission.   When trying to lose weight, the list of foods will seem a bit dull for a time if you are accustomed to preparing family style meals and having regular snacks whenever you feel the urge.

Depending on your personality, it is best to work within your temperament.  If you are an all or nothing person, then by all means, jump right in.  If you have "feelings" about every little change in your life, then start with a couple of changes a week.  An unhealthy habit needs to be driven out by a new habit.

We could never go over every detail of nutrition in one sitting, some tools to have in the box will help when some guidelines come along.  If you are an auditory learner, you will glean much from the beginning chapters of these books, as they explain a few things about nutrition.  If you are kinesthetic, you will go straight for the pictures of food and pick what looks yummy!  Either way, you can't go wrong in a book that is geared towards achieving weight loss goals.

Here are 2 titles to get you started:

Power Foods:150 Delicious Recipes with the 38 Healthiest Ingredients
The Eat Clean Diet Cookbook

Another stumbled upon source if you are a planner, is www.Allrecipes.com.  It is pretty comprehensive as it gives nutrition information and I would recommend becoming a supporting member, as the search engine becomes a very handy tool.  You can search for recipes by calorie, fat, sodium etc. and customize your menus to your plan.

If you are looking for a guideline, for weight loss, stay in the 1200-1500 calorie range.  Adjust until you see pounds come down.  Put away the dinner plates and get out the dessert plates, because the portions need to be small.  Stock up on some of the following pantry staples:

Chicken breast
Fish
Ground chicken and turkey
Low sodium deli meats
Low Fat dairy - milk, sour cream, cream cheese, string cheese, cheese slices (use dairy sparingly)
Fruit
Vegetables
Organic Chicken Broth and low sodium soups
raw almonds and walnuts
Oil & Vinegar or low fat dressings
Experiment with different oils such as walnut and grape seed
Try a high quality balsamic vinegar (Whole Foods, Central market, Williams-Sonoma)
Tuna
Organic canned chicken
Natural Peanut Butter
Whole grains - Whole grain bread, whole wheat or buckwheat pasta, quinoa, brown, colored rice (not white), oatmeal
egg whites

Food is fuel, so eat sparingly, but often, every 2-3 hours! STAY AWAY FROM PREPACKAGED DIET FOOD!  They are loaded with empty calories.  You are better off eating a full fat/calorie item recipe from allrecipes.com and eat a smaller portion. And of course, join a fitness program like Boot Camp Academy 101!!!

Burn and Stretch

We have been doing some heavy lifting!  Lifting 3 sets for 30 seconds each, 10 second rest between sets, then one minute rest before blasting into the next exercise.  Power People!  In order to be able to brush your teeth or curl your hair, you will need to stretch to keep flexible.  This is not a suggestion!

Stretching just makes sense, even if you are a seasoned athlete, your recovery is improved as well as reducing the risk of injury by keeping flexible.  Most will skip it due to the time it takes.  Don't.

These are some deep stretches you can do before and and/or after lifting, or anytime to improve flexibility.   Repeat exercises for both sides where applicable.

These are all performed while laying flat on your back:
1. Pull both knees to your chest.
2. Keep your right leg pulled in to your chest while extending your left leg.
3. Keep your left leg out straight.  Pull your right knee towards your chest and then across your body.  Push knee towards the floor.  Try to keep your shoulder blades to the floor.
4. Roll on your left side.  Keep your legs together, bend your right knee and push your right foot against your hand.
5. Roll on your back, keep both knees slightly bent while pulling your right leg toward your chest.
6. Rotate your ankle in both directions.
7. Bend both knees and cross your right leg over your left.  Let your knees fall to the right.
8. Put your right ankle on your left knee.  Pull your left knee toward your chest.

From a seated floor position:
1. Sit up tall with legs straddled.  Square your shoulders to your right leg and reach for your right foot.  2. Sit up tall with legs straddled, lean forward reaching elbows to the floor.
3. Sit with your right leg in front of you, knee bent at 90 degree angle.  Extend left leg straight behind you, knee slightly bent.  Square shoulders to your right thigh and lean over it.

From standing position:
1. Face a wall. Place your right heel on the floor and toes as high as possible on a wall.  Keep right knee straight while you lean on the wall. Repeat on left side.  Repeat calf stretch again, with knee slightly bent.
2. Use your left hand to pull your right elbow across your chest.
3. Place your right palm flat against a wall at chest level.  Twist your body to the left until you feel a stretch in your chest.
4. Raise your right arm above your head.  Bend arm down at elbow.  Use your left hand to increase the stretch of your right tricep but gently pressing elbow down.