Memorial Day BBQ Healthy Alternatives

Planning something special for the Memorial Day weekend? I don’t know about you, but I have a Memorial Day backyard barbeque planned at my home on Monday to celebrate. Often the hardest part when planning a holiday party is finding the right foods to eat that won’t ruin all of the hard work you have done in the gym and in the kitchen. Making a few key choices or substitutions can make a world of a difference come meal time.

Watermelon Arugula Salad (click for recipe)

Pasta salad or potato salad are always a presence at cookouts but they can leave you feeling heavy and bloated. Why not make a quinoa salad instead? Add grape tomatoes, cucumber, red bell pepper, feta, and some spices to complement the rest of your meal. If you absolutely cannot go without pasta salad try using gluten free pasta instead of regular or whole wheat. Or try the recipe for Whole Foods Watermelon Arugula Salad by clicking the photo above.

Grilled Veggies

Resist the temptation to make potatoes, french fries, or other heavy carbohydrate rich foods. Instead why not grill some veggies? There is way more flavor and variety in grilled veggies. You can grill zucchini, corn on the cob, asparagus, and portobello mushrooms for example.

Whole Foods Chicken Sausage

Hot dogs and hamburgers are a staple when it comes to grilling, so why not go the extra step and find a healthier alternative? I will be grilling Whole Foods chicken sausage with gluten free buns, of course. I will also go organic with all of the toppings like mustard, ketchup and relish. These simple changes can make a world of a difference. I have been gluten free for months now, so why blow it on a hamburger bun!

Skip calorie dense appetizers or deserts and go with watermelon instead. Melon can actually help stave off hunger due to it’s high water content that creates a feeling of fullness. This also means that you will be less likely to over eat.

I hope you find something from my blog that you want to use for your healthy Memorial Day Barbeque! Enjoy your holiday weekend.

Product Review: The Human Trainer

Suspension training is the newest safe and effective way to workout on the go. Chances are, you have heard about suspension training workout devices like the TRX. For years I used TRX, but found that it was lacking in certain areas. So I began the search for the most versatile suspension training device.

Enter The Human Trainer. With the dual anchor system, this suspension device can be adjusted to work with your own body and preferences. Choose to use it in your home or purchase additional accessories to use it in your gym or outdoors. Check out my video below that shows the device and also five exercises that you can do with your Human Trainer device.

Nike Fuel Band Review

After months of waiting, I was finally able to get my hands on the new Nike + Fuel Band. Nike had been teasing me with emails since January about this new device so I was anxious to try it out. Working with personal training clients on and off all day long made this seem like the perfect exercise tracker for me and my active lifestyle. I have always wondered just how much energy I am expending throughout the day.

The packaging made me feel like I was about to open a new Apple product. Could this product really live up to its expectations?

After charging, downloading and resizing my Nike Fuel Band, I was ready to see what this device was all about. Contrary to what I had originally believed, the Nike Fuel Band is not a heart rate monitor. It does however track steps, calories, and “fuel” which is really what this device is all about. While I do not feel that the Nike website does a great job of explaining exactly what this device does, I do feel that it will be a great tool for those who are trying to manage their weight and/or track their daily activity levels.

The main positive thing about the Nike Fuel Band concept is that it helps you and encourages you to reach your goals. You can set your daily goals and track them along the way.

Having the wrist circumference of a 10 year old girl, I was very pleased to see that the size of the Nike Fuel Band is adjustable. Just like a watch, it has links to either expand or take out.

So how do you use it? You simply charge it via USB and wear it. It will track your movement all day long. There is also a great option to sync it with your iPhone. Your iPhone will download your activity level and track it though your phone’s bluetooth.

How do I like it? I think this is a great accessory but to be honest, I could probably live without it. Did it tell me anything I didn’t already know? Not really, although it is nice to see how many calories it predicts that I burn each day.

Favorite thing about the Nike Fuel Band: Adjust-ability, calorie tracking, and the flashing LED lights when you reach your goal.

Least favorite thing about the Nike Fuel Band: That it doesn’t work as a heart rate monitor. (but again, it never claimed to)

Price: $149.00 www.nike.com/fuelband

Peanut Butter Banana Energy Bars

Finding the perfect pre-workout energy bars after going gluten free has been a challenge. With so many granola bars out there, the alternative can become pricey. So I decided to make my own! Inspired by Brendan Brazier’s Thrive Foods recipes, here is the recipe for my peanut butter banana energy bars.


What you’ll need: a food processor (trust me, a blender won’t cut it…pun intended), plastic wrap and a rolling pin.

Ingredients:
1/2 cup cooked quinoa
1/4 cup ground flax seed
3/4 cup fresh dates (pitted)
1 small banana
2 tbsp organic peanut butter
1 hand full of walnuts (optional)
2 tbsp honey

Directions: Combine all ingredients in the food processor. Blend to desired consistency. Remove blended ingredients from food processor and place on a cutting board. Section into individual bars, then cover with saran wrap and use rolling pin to make desired shape. Recipe yields 4-6 bars. Place wrapped bars in the freezer. Bars should freeze in about 8 hours. Enjoy!

This is Why You’re Bloated

The foods that you put into your body directly effect your ability to lose, maintain or gain weight. While  fast foods, frozen foods/prepackaged foods may be convenient and quick for your schedule, these foods are making your fitness goals less convenient…in other words slowing down your potential progress.

This is why you’re bloated- Lack of fiber, cheese and over-processed foods are blocking up your system and inhibiting natural digestion. The liquids that you are drinking (soda, alcohol, etc) are the exact ones that are dehydrating and bloating you. Our bodies weren’t designed to handle some of the foods that are now popular to the majority.

Beat the bloat- Eating balanced meals is a challenge if you allow yourself many hours between meals. Keep healthy snacks like sliced celery, carrots or fruit on hand so that your body doesn’t go into starvation mode/fat storage mode. Have you ever noticed that if you wait many hours before eating dinner, when your meal is finally ready to be consumed, your stomach hurts and you end up bloated after the meal?

Drink lots of water – You should be drinking at least half of your body weight in ounces of water each day. I don’t believe in the “don’t drink water if you’re not thirsty” saying. Stay hydrated to beat bloating.

Stay regular- This means eating lots of fiber, especially in the mornings to enable healthy digestion and elimination. Add flax seed to your morning oatmeal or some leafy greens to your morning smoothie.

Limit sodium intake- This means straying away from any pre-packaged foods, frozen foods and sauces. These foods are loaded with sodium to preserve their taste. They will do nothing good for your body.

Eating balanced meals, keeping track of your portions, and drinking your daily quota of water will help you manage bloating and stay on track with your fitness goals. Consult with your personal trainer or nutritionist to find the best plan for you!

Waist Workout for Women

Mar 10

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I want to share with you an exercise that I designed a few weeks ago for my clients who are looking to cinch a sexy waist for summer. The exercise is called “Spider Abs” and will directly target the oblique abdominal muscles and the waist. I have been using this exercise with both my San Diego personal training clients and my Ballet Strength clients. Add this exercise to your next workout!

Posted in fitness, personal training, weight loss

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Easy Post Workout Energizer

Feb 22

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Today I made the best tasting post-workout shake after I got home from my run and I want to share the recipe with you.

Mango-Berry-Banana Bliss

Ingredients:
1/2 Cup Naked Mighty Mango Juice
1/2 Cup Water
1/4 of a Banana
1 scoop Sambazon Acai Sorbet
1 scoop Vega Vanilla Performance Protein

Blend all of the ingredients together with a few ice cubes if your ingredients are not cold. Enjoy!

Nutritional Facts – One serving
Calories: 281
Fat: 2.6 g
Carbohydrates: 42
Protein: 26.5

 

Posted in fitness, nutrition, weight loss

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Working Out While Sick

Feb 6

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So what is the rule on working out while you’re sick? Feeling a bit under the weather over the past few days prompted me to write this blog about exercising while sick. I have been experiencing symptoms of either severe allergies or a mild cold and it has definitely put a halt to my workouts, not to mention canceling clients for the day. What symptoms should put a definite stop to your workouts until you are feeling better?

While doing some research for myself (because I am absolutely dying to hit legs today) I found a great article on Bodybuilding.com about whether or not exercising will affect the severity or duration of cold symptoms. They suggest that low to moderate intensity workouts are okay but that “high intensity exercise such as heavy weight lifting of high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or respiratory infection.”*

Common sense tells you that you should not workout while having a fever, but what about headaches and dizziness? I think the real answer lies in listening to your body. If you are not feeling well, that is your body trying to tell you that something may be wrong. A CNN article says that “even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” The article then goes on to say that, “If you’re suffering from chest congestion, coughing and shortness of breath, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse.”*

So what about your trainer? Anytime I am “outwardly” sick, meaning sneezing, couching, etc I cancel appointments. No one wants a snotty-nosed trainer handing them weights and potentially passing on illness. Be courteous and let your clients know you are not well. They won’t mind you keeping your germs at home.

With contradicting advice found in numerous articles, I think the real answer is: be cautious. Listen to your body.

*Link to the BodyBuilding.com article.
*Link to the CNN article.

*Photo from http://www.greatist.com/fitness/when-am-i-too-sick-to-work-out/

Posted in fitness, Fitness News, weight loss

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Nike Vomero 6 Running Shoe Review

Jan 23

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Since I like to have a healthy, injury free run I change out my running shoes every 6 months. Over the past 6 months, I have been wearing the Air Pegasus 28 (which I also wrote a review about) and the Nike Free Run 2 (which I reviewed as well) but their shoe lives were up and it was time for a change.

I finally had the opportunity to test out the Nike Vomero +6 on a run this afternoon. My favorite running shoe was the Nike Vomero 5 so I wanted to feel out the differences in the updated model. The difference: none that I could feel. I felt the same reliability, response and cushion that I had loved so much in the Vomero +5′s. This is great!
Overall my attitude on the Vomero+ 6 is the same as the 5′s although I think the colors that Nike is offering now are much more attractive. Here is my take on the specs:

Size: Fits true to size. I have to go a half size up in other running shoes.
Width: Runs wide. The toe box is roomy, cushioned and comfortable. Although I have a narrow foot, I have always preferred a wide toe box.
Comfort: Extremely comfortable. I could wear these all day.
Durability: I expect these to hold up just as the Vomero 5′s did.
Support: Neutral. Since these shoes are so gushy and soft inside, there is a lot of room for error if you’re not a seasoned runner.
Overall Grade: A. These are soon to become my favorite running shoes for both the asphalt and the beach. The comfort, control and cushion that I have come to expect from the Nike Vomero Running shoes.

Have you tried out the Nike Vomero+ 6 running shoes? If so, how did they rate?

Posted in Fashion, fitness, Fitness News, product review, running, shoe review

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Your Workout Nutrition

Are you showing up for your workout sessions on an empty stomach? Or leaving your training session feeling starving and weak? If you answered “yes” to either of these questions or both, you’ll love this quick lesson in workout nutrition.

Pre-Workout Nutrition- Your body needs fuel in the form of food to function. When you first start a new workout routine along with a healthy diet, the general tendency is to skimp on calories before and after a workout. Most people think that this is necessary to lose weight- this couldn’t be further from the truth. I notice it with some of my clients who show up feeling tired before their training sessions. Either they haven’t eaten in a few hours or they ate the wrong things before the session. I have also seen dizziness, nausea, headaches and overall fatigue which are all symptoms of hunger and/or improper nutritional preparation before their sessions. Nine out of ten times when I ask a client when the last time they ate was, the answer is 2 hours ago or more. This is catastrophic to your weight loss goals.

So how can you avoid this feeling and what pre-workout rules should you follow?

What you must realize is that the energy you get from the foods you eat is ultimately what is going to decide how your workout goes. If your metabolism is already slowing down from hours of not eating, it is going to be difficult to rev it back up and start burning calories, that your body is now clinging onto for dear life, in your workout. You are exercising to burn calories, right? Make it a habit to eat a high carbohydrate healthy snack prior to your training session. This could include an apple, Lara Bar, banana or carrots-NOT a protein bar, save his for post-workout.  You may be saying to yourself that these snacks are sugary, but you need carbohydrates to get through your workouts efficiently. (If you or your personal trainer are pushing hard enough, you will burn off the sugar, so don’t worry.)

Post-Workout Nutrition- Post workout nutrition is for muscle recovery and development. Immediately following a run, for example, you want to replace electrolytes lost through sweat during your run by drinking an electrolyte beverage. Think about it, have you ever seen an athlete NOT with a water bottle? And guess what, that’s not just plain old water in there. There are many electrolyte beverages out there like Gatorade to try. After a workout (think legs, upper body, abs day) you want to support the workout you just did by having a protein shake or protein bar immediately following the workout to aid in muscle growth and recovery. (when i say growth, I don’t mean bulk- I mean muscle breaking through and saying goodbye to cellulite!) You might also want to consider having a snack. The body is in fat burning mode immediately following a workout so it’s okay to consume a few extra HEALTHY calories at this time.

So no more starving yourself before and after sessions, okay? Do we have a deal? Your body will thank you for it in the long run and I know you will thank me when you start to see a major breakthrough in your training results. If you have any questions as far as healthy snacks, brands and recommendations go, please don’t hesitate to ask!

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