Get Fitter Faster!

Posted on January 27, 2012 by admin

Want to burn more body fat, improve your glucose and insulin response (and potentially prevent Type 2 Diabetes), increase your metabolic rate, and get these results by SPENDING LESS TIME WORKING OUT?

Me, too!

So I looked into current trends like High Intensity Interval Training (HIIT) and similar programs and I am excited to share the good news with you:

You can work out for a shorter period of time (15-30 minutes using HIIT) and get better results than the old fashioned “steady state cardio” we used to suggest for weight loss (30-60 minutes on the treadmill for example).

Woo Hoo!  Let’s celebrate!

The fact is, we’ve known for years that doing intervals of higher intensity work combined with lower intensity (or even rest intervals when the high intensity is super high) has been shown to help improve fitness and athletic performance.  But what’s really exciting to me is the current research that shows an increase in metabolism, so that you can burn more fat and calories by doing these shorter, harder workouts.  It’s not that HIIT workouts burn more calories during the workout, they actually increase EPOC (excess post-exercise oxygen consumption), which means your metabolism is increased for a longer period of time after the workout, which means you burn more calories the rest of the day! (Some studies showed 24 hours of elevated metabolism) Yippeee!!!!

So, how do you do HIIT?

  1. You can walk, run, bike, or any other mode of aerobic exercise and start with 3-5 minutes warm-up where you gradually increase your pace and heart rate.
  2. After the warm-up, alternate intervals of high intensity exercise (8-10 on a scale of 1-10) with lower intensity (4-6 on a scale of 1-10)
  3. You can change the intervals as you go through your workout (and as you get more fit), but start with a 1:1 ratio.  For example, 30 seconds of fast running then 30 seconds of easy walking.
  4. Eventually, you can try a 2:1 ratio. For example, 1 minute of fast running then 30 seconds of easy walking.
  5. Do this for 10-20 minutes and make sure slowly cool down for 3-5 minutes to gradually lower your heart rate.

The high intensity intervals should be tough, but be smart and safe to avoid pushing yourself too hard, too soon.  The low intensity intervals should feel so easy that you could continue at that pace all day.  If you are just starting a fitness program, wait until you’ve built up a base of fitness before you try the high intensity intervals.  Oh yeah, the research also showed that doing HIIT workouts, you can exercise just 3 times per week and get similar results to doing steady state cardio 5 times per week.

So, incorporate HIIT workouts and get better results and more free time, too!  We’ve been doing them in our FitBody BootCamps lately and people LOVE the “more results in less time”.

Get ready for our 8 week Tabata BootCamp Program which includes an interactive website, nutrition guidance and more, coming in March 2012.

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Achieving your Healthy New Years Resolutions

Posted on December 22, 2011 by admin

Healthy New Years Resolutions
It’s that time again, when we set goals for the new year to improve our quality of life. Whether you’d like to lose weight, get in better shape, or just improve your overall health and fitness, here are 5 tips to help you make your goals a reality.
1. What do you really want to achieve and by when? In order to reach your goals, you must make them clear, realistic and measurable. Decide when you have lost those 10 lbs or be able to run 3 miles, etc. and mark it on your calendar.
2. Focus on your “Why”, your reasons for wanting the goal. The stronger the reasons why, the more likely you will stick with your program when the going gets tough.
3. Make a plan to reach your goals, and allow it to be flexible. So, instead of working out 7 days a week, plan on exercising 4 or 5 days per week so that it’s doable for the long term.
4. Visualize yourself already there, and use the power of affirmations and intentions to program yourself for success. Always use the present tense. So, instead of saying, “I want to get in better shape”, say something specific like, “I weigh x pounds (your goal weight)”, or “I run for 30 minutes every other day”, or “I choose healthy, lean foods 80% of the time”.
5. Have a strong support system. Support your positive attitude and mindset with fitness related books, magazines, places and people that motivate you to make your healthy habits a lifestyle, not a temporary phase. Hire a trainer or join a class to keep you accountable and consistent.
Remind yourself that “Rome wasn’t built in a day” and “A journey of 1000 miles begins with a first step”, and keep focusing on your goal, even when you reach a plateau. Get back on track ASAP when you get off and make 2012 your healthiest year yet!

Healthy Habits Studio is home to Sacramento Fit Body BootCamps, personal training, a variety of classes and online healthy eating and fitness coaching.
www.HealthyHabitsStudio.com

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Lemon Thyme Chicken

Posted on December 4, 2011 by admin

Here’s a quick and yummy, high protein, low fat chicken recipe that you can whip up in almost no time! I just made 4 chicken breasts, so that I’ve got enough for dinner tonight as well as the next few days! Here’s the “recipe”:
Heat a teaspoon or so of olive oil in a skillet, then add (boneless, skinless) chicken breasts. Sprinkle with salt and pepper (or lemon pepper) and fresh lemon juice or lemon zest and thyme. If you’re one of those people who needs exact amounts, mix 1 Tablespoon Thyme with 1 Tablespoon fresh lemon zest.
Sear on med-high heat until browned, then turn over and cook until other side is browned. Cover and lower heat until center of chicken is cooked.
Serve with steamed broccoli or zucchini and ENJOY!!!

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Rose’s Pumpkin Pie!

Posted on November 20, 2011 by admin

I absolutely LOVE pumpkin pie, especially when I know that the filling is lean and relatively healthy, which it is when made MY way!  Here’s my recipe:

I use the recipe on the back of the giant can of Libby’s 100% Pumpkin (not pie filling) with just three modifications:

Instead of 4 whole eggs, I use 8 egg whites

Instead of 2 cans of Evaporated Milk, I use 2 cans of Evaporated Non-Fat Milk

Instead of  1 and 1/2 cups sugar, I use about 3/4 cup sugar (and I like to use organic turbinado sugar or organic cane sugar)

Everything else is just like the regular recipe (spices, baking time, etc.), but those three modifications decrease the sugar content and completely eliminate the fat in the filling AND I don’t add anything fake or artificial!

The crust:  Well, here’s where you get to choose.  If you’re making this just for yourself, or you’d like to eat this frequently, then I suggest eliminating the crust completely.  I have a client that make little ramekins of this pumpkin pie filling without any crust.  It’s like a pumpkin custard!

Personally, if it’s a special event and I’m making the pies to share, I’ll use a “regular” crust, maybe even a store bought crust if I’m too busy to make one homemade (but I don’t buy it the ones made with lard.  In fact, I saw one crust was made with partially hydrogenated lard!  What?!?  That’s beyond bad, it’s totally unnecessary!)  Or use organic butter and make your own crust if you’ve got the time and energy. You can also find healthier recipes for crusts online.

There will be fat in the crust, but the filling will be fat free, lower in sugar, protein from the egg whites, and Vitamins A and C plus Fiber from the pumpkin!

And if you “must” put something on top of your slice, I suggest REAL whipped cream.  (Don’t even get me started on the evils of Cool Whip)

My guilty pleasure is this pumpkin pie for breakfast with coffee!  Ok, and for lunch and dinner, too!

ENJOY and have a Happy Thanksgiving!

rose

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KC’s Easy Black Bean Chicken Recipe

Posted on November 10, 2011 by admin

You’ve heard about this recipe from KC in class. Easy and well balanced nutritionally!  Enjoy with a few cups of steamed broccoli and eat up!!

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=16385

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How to get more FIT

Posted on September 28, 2011 by admin
How to Get More FIT
Beginners and experienced exercisers alike want to know how to get the most out of their fitness program.  One of the simplest ways to adjust your program for better results is to use the FIT system:
 
F stands for FREQUENCY- How many times per week you are exercising? ( 2x/week, 3x/week, 7x/week, etc.)
 
I stands for INTENSITY- How hard is your workout? Ask yourself “On a scale of 1 (too easy) to 10 (too tough!), how do you feel?  An 8-9 is high intensity, a 3-4 low intensity.
 
T stands for TIME- How long are my workout sessions? (20 minutes, 60 minutes, etc.)
 
Adjust these three variables to suit your needs and goals. 
For example, if your schedule will only allow you to workout 3 times per week, then make sure your workouts are high intensity and/or longer time. 
If you’re a beginner and shouldn’t exercise at a high intensity yet, start with frequent short workouts, then increase your time.
If you only have 20 minutes to workout, make it high intensity and try to do it frequently.
Adjust your FIT as needed due to traveling, schedule changes and other interruptions in your regular fitness program so that you’ll always get results from your workouts.
 
Join Healthy Habits Studio in celebrating our 18th birthday on October 21st at Hoppy Hour!  Visit the website for more information and sign up to receive valuable discounts and specials by email. www.HealthyHabitsStudio.com
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Rose’s Amazing Oat Bran Banana Bread

Posted on August 22, 2011 by admin

Rose’s Amazing Oat Bran Banana Bread

Before
1 ¾ cups all-purpose flour
2 ¼ teaspoons double acting baking powder
½ teaspoon salt

1/3 cup shortening
2/3 cup sugar
¾ teaspoon grated lemon rind

1 to 2 eggs
1 to 2 cups ripe banana pulp

½ cup broken nut meats
¼ cup finely chopped apricots or raisins
Delicious BUT high fat, high sugar, low fiber.
We can keep the delicious flavor and moist texture, while cutting the fat and sugar and increasing the fiber.

Here’s the recipe makeover:

After
Preheat oven to 325 degrees
Mix:
1 ¾ cups Oat Bran (or mix your grains: some oat bran, some oatmeal or other whole grains to equal the total amount)
2 ¼ teaspoon double acting baking powder
½ teaspoon salt

Blend until creamy:
1/3 cup unsweetened applesauce
½ cup organic sugar (evaporated cane juice or turbinado sugar)

Beat in
4 egg whites, beaten
1-2 cups ripe banana pulp, “smushed” with a fork works well.

Add the dry ingredients in about 3 parts to the wet mixture.
Fold in
½ cup raisins (optional) or chocolate chips (optional naughty version)

Place the batter in a glass bread pan or pie dish “sprayed” with oil/PAM
Bake the bread for about one hour or until done. (brown on top, slightly firm in center)
Cool before slicing.
Refrigerate after day one, if it even lasts that long.

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Tired and Fat?

Posted on July 29, 2011 by admin

Got your attention?

I came across this article and wanted to share it with you.  I thought that my “cravings for sweets when I’m tired” was usually a low blood sugar thing, but sometimes that’s not the case.

Check out this article and let me know your thoughts.

Sleepiness and fattening foods

Oh yeah- remember to practice all of these Healthy Habits:

Eat healthier, exercise regularly, drink plenty of water, get plenty of rest and sleep.

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Eat enough to Lose fat!

Posted on July 14, 2011 by admin

I see it all the time. . .
People (usually women) who think they should only eat 1200 calories in order to lose weight. After we have a session and I explain their Basal Metabolic Rate (BMR) and calories needed to increase lean muscle (which will help them burn more fat), and they agree (after much convincing on my part) to increase their daily calories and they finally start losing weight!!!!!
Now let me explain: An occasional low calorie phase or cleanse or even a fast can be beneficial. But in the real world, it seems that when we try to stay below our BMR, we might be able to do it for a day or two, but then our body says, “Enough!” and we overindulge (sweets, chips, alcohol- pick your poison!). We feel bad about our inability to control ourselves and we swear to get back onto our 1200 calorie (or whatever ridiculously low number) diet. Most of the women I’ve seen this with also admit to having low energy and trying to keep up with their workouts, but let’s be honest- it’s hard to make it through the day, much less a workout, when you are not getting enough fuel!

Another thing: We really want to lose FAT, not “weight”. When you eat too low of calories on a regular basis, then overeat, your body uses muscle for fuel and preserves FAT.  Talk about counterproductive!

So, how do you determine your daily caloric level?  Start with your BMR.  To determine your BMR, a simple estimation is to take your goal weight (be realistic, people) and multiply by 10 (just add a zero).
So, if your goals weight is 135, your BMR estimate is 1350 calories per day.
THAT DOESN’T MEAN YOU SHOULD ONLY EAT 1350 CALORIES PER DAY!
It means it’s your BASAL metabolic rate= the calories your body needs for a day AT REST.
You should add in calories for activity, exercise, etc. to reach the proper daily caloric goal for you.
Just this week, after her private session with me, B agreed to eat 1600 calories per day instead of 1200, and in just 3 days, she’s already lost 2 lbs.
You can’t fool Mother Nature.

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Grill and Be Lean

Posted on July 1, 2011 by admin

Grilling is the most popular pastime of summer.

While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal.

That type of eating will do some serious damage to your waist over the course of the summer.

The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.

So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.

On the Grill: Believe it or not, grilling is actually a very lean way to cook meat. Of course the type of meat that you choose will make all of the difference, as will the toppings you choose.  Burgers and hot dogs are traditional barbecue meats, but they aren’t the healthiest.  Try the following instead:

Choose extra lean cuts of beef, pork or poultry
Marinade with low fat sauce                                                            Make hamburgers with extra-lean ground beef or even better, Ground Turkey breast (extra lean)
Take the skin off chicken before grilling
Replace beef patties with ground turkey breast patties
Grill up salmon or cod or other fish
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:

Make veggie kabobs and grill them
Grill bok choy (see recipe below)
Replace the mayo in your salads with low-fat mayo or non-fat plain yogurt or non-fat sour cream
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob (pass on the butter) (I actually love raw white corn!)
Put out a veggie tray with low fat dip or hummus
Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:

Drink water, it is always your healthiest option- and add a slice or two of lemons, limes, oranges or cucumber
Stick with light beer
If you have to have a soda pop stick with diet (please don’t drink soda of any kind, even diet!)
Brew unsweetened ice tea and serve with lemon                         Make a low calorie wine spritzer by mixing white wine with club soda
Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Enjoy fresh fruit- berries, watermelon, whatever is fresh and in season!                                                                                              Choose light ice cream or non-fat yogurt over regular ice cream
Remember, it’s ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

Want to shape up even more this summer? Call or email today to get started on a fitness program specifically designed to get you into your best shape ever.  We are offering Summer Specials on unlimited classes/BootCamps and personal training.

Have a safe and fun Fourth of July!

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