Recipes 2: Lunch and Dinner options

These are just a few of my staples to get you started.  A few tips: Have plenty of low sugar, sugar free or fat free sauces and dressings on hand.  They add a lot of flavor without a lot of calories!!  USE SPICES.  When you are eating clean, your food options quite honestly can be kind of bland.  Until you use spices!!  Experiment with new ones to see what you like.  I love cumin and curry powder, and also like paprika and white pepper, just to name a few. 

Every meal should include protein and veggies, and if you want and are not cutting carbs a good source of carbohydrates, such as whole wheat (not whole grain) pasta or sweet potatoes.  I am a HUGE fan of salads, and have one for a meal almost every day.  The possibilities with salads are endless, but I usually use spinach as the base, top with some variety of protein, and add various veggies or fruits to switch it up.  I also like to add fat free cheeses (feta, cheddar, etc) and toasted almonds, which are a good source of fats.  I switch up the salad dressing, but usually search for one with less than 70 calories per 2 tablespoons.  Or I make my own, using just a small amount of olive oil.

Creamy Salsa Chicken
- 1 pkg. chicken breasts
- 1 container salsa
- 1 can green chilies
- 1 can corn (not necessary, especially if you are trying to watch carbs, but I love it in there!)
- 1/2 cup chili verde sauce
- 1 pkg. taco seasoning mix
- 1 block fat free cream cheese
Throw all ingredients into a crock-pot and let it cook on high for about 3 hours.  Remove from heat, shred chicken and add cream cheese.  Stir until cream cheese is thoroughly incorporated.  Makes about 6 servings.
I usually serve this on lettuce so I feel like I am eating more!!  I really suggest switching up what you eat so that you don't get bored with your diet, but I make this every week.  It is seriously so good, and the cream cheese makes it taste like you're cheating!!

Chicken salad
- 3 chicken breasts, cooked and cubed
- 1 container vanilla Carbmaster yogurt
- 1 cup diced celery
- 1/2 cup grapes, halved
- 2 tbsp. curry powder
Combine curry powder and yogurt in mixing bowl, then throw in the rest of the ingredients.  Don't knock it til you try it!!  The yogurt replaces the traditional mayo and adds a sweet kick, and the curry adds a lot of depth of flavor.  This I top on lettuce or eat on top of toasted Ezekiel bread. Makes 3 servings.

Tuna salad
- 1 can tuna fish
- 1 tbsp. fat free miracle whip (or mayo, whatever you prefer)
- 1 hardboiled egg (without the yolk), diced
- 1/2 diced apple (or 1/4 cup sugar free relish, whichever you prefer)
- 1/4 cup diced celery
Combine all ingredients and serve on top of lettuce or Ezekiel bread.  I tend to make a week-size portion of this and have it for lunch all of that week.  I also add curry powder to mine- I love the flavor, but lots of people do not.  it's up to you. Makes 1 serving.

Cheesy BBQ broccoli and chicken
- 1 chicken breast, cooked and diced
- 1/2 cup broccoli, steamed
- 1 slice fat free American cheese (or I recently found fat free Swiss slices, which are a good switch up)
- 2 tbsp low sugar BBQ sauce (or you can use your favorite fat free/sugar free dressing or low sugar catsup)
Combine chicken and broccoli in bowl and top with cheese.  Put in microwave for 30 seconds until cheese melts, then stir to combine.  Add in sauce of choice. Makes 1 serving.
This is really the best meal you can eat.  I don't know what it is about broccoli, but the more I eat, a) I feel more full and b) the leaner I look.  By adding the cheese, it makes the consistency creamy and taste sinful.  The sauce adds a lot of flavor.  I have also subbed the chicken for tilapia when I get sick of chicken, and it is really tasty as well.

Veggies and Meatballs
- 3 pkgs. frozen veggies of choice (try to avoid corn or potatoes)
- 1 pkg. 96% lean ground beef (or 99% lean ground turkey, but red meat for sure tastes better!)
- 2 egg whites
- 1/2 cup oats
- 1 cup salsa of choice
- 1/2 diced onion
- Salt
- Pepper
- Cumin
- Spaghetti sauce of choice (look for low sugar)
Pam a pan and spread frozen veggies on pan. Sprinkle with salt, pepper and cumin.  Put in oven at 400 degrees for 20 minutes, then broil until veggies are browned (veggies taste SO much better when they are baked!). Combine all other ingredients in a mixing bowl and mix with hands until incorporated.  Form into meatballs and place on Pamed pan.  Cook at 350 for 25-30 minutes until browned. Serve in individual portions of meatballs and veggies and top with spaghetti sauce. Makes 4 servings.

Chicken (or beef) stir fry
- 1 pkg. frozen stir fry veggies
- 2 chicken breasts, cubed and uncooked (or 8 oz. uncooked flank steak, which I definitely prefer)
- Low sodium soy sauce
- Low sugar teriyaki sauce
- Salt
- Pepper
- Red Pepper flakes
Pam cooking pan and start to brown meat over medium high heat.  As meat becomes cooked but not done, add salt, pepper, soy sauce and teriyaki sauce.  Reduce heat to medium and cook uncovered for 5 minutes.  Add veggies, red pepper flakes, and a little more soy sauce and teriyaki sauce if it has cooked down too much.   Cook cover over medium low heat for 5-7 minutes.  Serve in individual portions. Makes 2 servings.

Chicken tacos
- 2 Mama Lupe's low carb tortillas
- 2 chicken breasts, cubed and uncooked
- 1 pkg. taco seasoning mix
- 1/2 can fat free refried beans
- 1/4 cup chopped cilantro
- Lettuce
- Tomato
- Fat free shredded cheese
Cook chicken in Pamed pan with taco seasoning mix until done.  Place tortillas in oven on broil until they are brown and crispy.  Top tortillas with beans, chicken, lettuce, tomato and cilantro.  Sprinkle cheese on top.  Makes 2 servings.

Shrimp and Roasted Peach Salad
- 8 oz peeled and deveined raw shrimp
- 1 peach, cubed
- 1/2 onion, diced
- 1/4 cup cilantro
- Salt
- Pepper
- Paprika
- 1/4 cup toasted almonds
- Fat free feta cheese
- Spinach
- Low fat or low sugar dressing of choice (I like poppy seed on this one)
Sprinkle shrimp with salt, pepper, and paprika and fry up in Pamed pan (if you have access to a grill this is ideal; otherwise, the pan works fine).  Place peaches and almonds on a baking sheet and roast in oven at 400 degrees for about 20 minutes or until peaches and nuts start to brown.  Top spinach with cooked shrimp, peaches, nuts, cilantro, cheese and almonds.  Use dressing sparingly.  Makes 2 servings.

Recipes!! 1 of 2- Breakfast and snacks

Really, it's pretty generous to call this blog "recipes".  Everything I eat is pretty simple, but I just do not have the will power to live on broccoli, chicken, and rice.  If you do, you can stop reading right here.  If you can stick to a boring, super clean diet, more power to you.  But if healthy food has to taste good to you, keep reading.

WARNING: Healthy, clean eating is somewhat of an acquired taste, but it can be done.  It's like beer.  I have hated beer my entire 24 years of existence until recently a fellow Junior League member clued me in on a secret:  Bud Light Lime while chewing gum (clearly not a stretch for me).  The gum acts like a chaser, and viola!  Every time I go to the bar, I order a beer now instead of a Cosmo.  Which is the number one way to make your food taste good: add flavor!

I am going to give you a few options for each meal choice.  If you want to figure out the calories, carbs, fat, and protein breakdown, portion them out and track them with your online diet tracker of choice.

One thing that is prevalent in all of my so-called "recipes" is Pam.  No more butter, no more oil.  Cook with Pam.  It gets the job down and has virtually no calories.  Also, when it comes to eating clean, sometimes brands do matter.  So if I list a brand, I find it is the best option.

BREAKFAST

Egg white scramble
- 3 egg whites (or about 1/3 carton of egg whites)
- 4 oz. shredded meat of choice (I like deli turkey)
- 2 tbsp. fat free cheddar cheese (or one slice fat free American cheese)
- Chopped veggies (I like peppers and onions- you can buy these frozen, much easier!)
- Salt
- Pepper
- 2 tablespoons salsa (I splurge here, I only like fresh- I like Jack's Special from Dillons, or I make my own)
Spray the pan with Pam.  Scramble up the eggs and push them to one side, and cook the meat on the hot part of the pan.  I like to cook mine for a long time so it gets crispy like bacon.  Combine the egg whites and turkey, then sprinkle to top with salt, pepper, and the cheese.  Take the pan off of the heat and let the cheese melt, then stir to combine.  Serve in a bowl and top with salsa.

French toast
- 1 slice Ezekiel bread (I LOVE the cinnamon raisin)
- 2 egg whites
- 1/2 diced apple
- Cinnamon
- 1 packet Splenda (or sugar free sweetener of your choice)
- 2 tablespoons sugar free syrup
Spray pan.  Coat both sides of bread with egg whites and sprinkle with cinnamon.  Cook both sides of toast until toasted brown.  Use one side of pan to brown diced apples.  Sprinkle Splenda and cinnamon on top of apples to caramelize them.  Pour apples over toast and top with sugar free syrup (I usually hate sugar free stuff, but the syrup is legit, definitely try it!)

Protein oatmeal
- 1/2 cup oats
- 1 scoop (1/4 cup) favorite protein powder (I like cinnamon bun and cake batter)
- 1 packet Splenda
- Cinnamon
- Splenda brown sugar
Cook oats with water in microwave (make sure to watch that it doesn't boil over!).  Stir in protein powder after it has cooled slightly.  Sprinkle with cinnamon, Splenda, and Splenda brown (the brown sugar has awesome flavor but does have significantly more carbs than the Splenda, so use sparingly).

Protein pancakes
- 2 egg whites
- 1 scoop protein powder
-1/4 cup fat free cottage cheese
- Cinnamon
- 1 packet Splenda
- 2 tablespoons sugar free syrup
Combine egg whites, protein powder, cinnamon and Splenda and pour over "Pamed" pan.  These cook quickly so keep an eye on them!  Top with cottage cheese and syrup.

SNACKS

PB Sopapilla
-1 Low Carb Mama Lupe's tortilla
-1 tablespoon Naturally More peanut butter
-Sprinkle natural honey or agave nectar
Toast tortilla in oven on broil until slightly brown and crispy.  While tortilla is still hot, spread with peanut butter and drizzle with honey.  For those of you who struggle with a sweet tooth like I do, this one is amazing!

Yogurt
-1 Carbmaster yogurt
- 1/2 cup Protein Plus cereal
Combine.  This one is my staple, I eat this twice a day every day.  Carbmaster has added a lot of new really good flavors.  Personally I dislike the consistency of the yogurt, but the cereal completely hides it.

Cottage cheese mixers
-1/2 cup fat free cottage cheese
- Mixer options:
   -2 tablespoons salsa
   -1/2 cup of your favorite fruit, with 1 packet of Splenda sprinkled on top
   - V8 juice, pepper and cut up celery and carrots
   -3 tablespoons sugar free jelly (another really good sugar free option)

Veggies and hummus
- 2 tablespoons Sabor hummus (I have tried many brands and this one is my fave- there are a few out there with lower calorie content, but I don't think they taste as good)
- ANY type of veggie (broccoli, carrots, celery, cauliflower, asparagus, the list goes on): with a few exceptions (watch out for high carb veggies), vegetables are like free calories.  Try to add them to everything you eat- they are great fillers!!

Fruit dip
- 2 Carbmaster yogurts (your choice of flavor)
- 1 package fat free cream cheese
- 1 package thawed fat free cool whip
- 10 packets Splenda
Mix all ingredients together and combine.  Portion into 1/3 cup servings and eat with 1/2 cup of your favorite fruit.  This is another good one for you sweet tooth lovers, and it packs a lot of protein with the cream cheese and yogurts that most fruit dips lack.

Veggie dip
- 1 package fat free sour cream
- 1 package fat free cream cheese
- 1 package Onion Soup Mix or Veggie Soup Mix
Combine all ingredients, portion out into 1/3 cup servings and eat with veggies.  So good and also ups the protein!

These are just a few ideas to get you started.  Always have lots of veggies on hand to snack on when you are hungry- they are great for holding you over.  My next post will have meal options for both lunch and dinner.  Let me know if you have any healthy snack/breakfast options that I did not list- I love to switch it up!!

Diet Tips!!

I have touched on diet in some of my previous blogs, but again, here is the cold hard truth: No matter how much you run or how hard you hit it at the gym, you will never reach your peak potential physique without a healthy, clean diet. 

And unfortunately diet is by far the most difficult component of the healthy lifestyle to master, at least for me.  I can literally make myself run the track at the gym for 2 1/2 hours non-stop, but for some reason when it comes to desserts, I have a much harder time controlling myself!

But it comes down to this- why are you working so hard at the gym or on the track, just to blow all your effort away on a cheeseburger and fries?  It's counterproductive.  So today is the day you are going to take control of your diet.

Maintaining a healthy diet is just like anything else in life worth doing- it takes work.  It is not easy.  This is why so many people start their diet, lose weight, and then gain it all back- the self-control and discipline required is considerable.  So I try to make it as easy as possible for myself- hopefully some of these tips can help you start a good diet and stick to it!

PROTEIN, PROTEIN, PROTEIN

When I first started living by this eat clean principle, I tracked all of my daily calories to see what I was eating.  I was amazed to see that although I was eating low fat and low calorie, my entire diet was consumed almost entirely of carbohydrates.  I absolutely LOVE cereal, granola, bread, etc.  The first major change I made was replacing a significant amount of my daily food intake with protein, and I was amazed at the results!  I started losing that extra layer of stomach fat and the love handles started slowly slimming down.  I am not going to get into the benefits or chemistry of why protein is so good for you, mostly because I doubt you care- neither do I.  I just know that the more protein you have in your diet, the better.  Keep it balanced, but keep at least 40% of your calorie intake protein.

So here are some basic staples you should have in your fridge:
- Carbmaster Yogurts (sold at Dillons and King Soopers for all you Colorado natives): yes the brand does matter.  I used to eat fat free Yoplait all the time- mostly carbs and not a great source of protein.  The consistency is different and it takes a little getting used to, but it's a great sweet alternative to the standard sources of protein.
- Fat free cottage cheese
- Chicken breasts
- Deli meats (turkey, chicken breast): These tend to be pretty high in sodium as they are processed, but they taste good and are a great alternative to chicken.
- Canned tuna: I mix cut up apples and fat free mayo in mine.  You can also do sugar free relish and honey mustard which is pretty good!
- Egg whites
- Fat free cheese: Walmart makes 45 calorie cheese sticks that are a mozzarella/cheddar mix that are delish!
- 96% lean ground beef
- Turkey breast
- Fish (I like tilapia, orange roughy, and trout- salmon is good too; it has a higher fat content, but they are good fats)
- Shrimp

MORE IN THE FRIDGE, LESS IN THE PANTRY

Literally in college I had no use for a refrigerator, but my pantry was constantly stocked.  Reverse it.  Fill your fridge with fresh fruit, veggies, and the proteins listed above.

DRINK LOTS OF WATER

A lot of the time when you think your body is telling you that you're hungry, you are really just dehydrated.  I drink so much water during the day it is ridiculous.  I am such a snob and only drink bottled water, which is completely unnecessary, but just so you get the amounts: 1 bottle before my am workout, 3 during my workout (unless I am running, in which case it is 0, which is horrible, don't do that!) 1 after my workout.  Here is where the trick comes in: I drink an entire bottle of water about 15 minutes before I am going to eat every meal.  It is amazing- it fills me so that I have a way harder time overeating.  So I drink a bottle before my breakfast, 1 before my am snack, 1 before lunch, 1 before my pm snack, 1 before dinner, 1 before bed.  I also drink a bottle of water with every meal.  That is 17 bottles of water.  Wow that is the first time I have added that up- 1: this is probably overkill, and 2: new goal- start drinking tap.  Regardless, drink lots of water, and definitely try the drinking before eating tip.  It will really help control your appetite before you eat.

COUNT YOUR CALORIES

This is how you maintain accountability in your diet.  It doesn't matter which site you use- Daily Burn, My Fitness Pal- there are a ton of great ones out there.  And for those of you with a smart phone, there are free apps you can download for almost every one of these sites.  The key to a successful diet is being honest with yourself- track everything you eat.  If I eat one M&M, I track it!

CHEW GUM

Okay if you know me, you know that I chew gum.  Compulsively.  Its absurd- I go through at least a pack a day.  I did the math once; it is thousands of dollars over a lifetime that I am investing in my gum chewing addiction.  But for me, it is necessary.  I definitely have an oral fixation, so chewing sugar free gum is a way for me to control that and limit my food intake.  I think chewing gum suppresses your desire for food as well.  So while I do not recommend a pack a day, invest in some gum- it’s also a good way to signal to your brain that the meal is over, so pop one in every time you are done eating.

BRUSH YOUR TEETH

This is a more economical alternative to chewing gum.  Brush your teeth after you eat to limit your food consumption.  If I am at home and eat a meal, then go paint my nails or do my hair, I tend to continue snacking, even though I am not hungry.  But again, this is a good way to signal to your brain that it is time to stop eating.

EAT, AND EAT OFTEN!

The biggest mistake dieters make is that they try to not eat at all.  Less calories= more weight lost, correct?  Well yes, in a sense this is true- to lose weight, you have to burn more calories than you consume.  But who can stick with this?  I know if I get hungry, I do not function well, emotionally or physically.  Also, if you try to deprive your body to the point of starvation, you are MUCH more likely to binge when you do finally allow yourself to eat.  STOP DOING THIS.  Eat frequent, smaller meals.  I eat 8 times a day- pre-workout, post-workout, breakfast, am snack, lunch, pm snack, dinner, snack before bed. 

EAT FAT- JUST MAKE SURE IT'S GOOD FAT

Alright people, be honest with yourselves- you eat low fat or fat free everything, and don't see the results you want.  And you are probably hungry all the time.  Good news!  You CAN eat fats, and in fact you should!  They just need to be good sources.  Most days, I consume my fats (that are not small amounts in the other foods I eat) solely from Naturally More Peanut Butter (sold at Walmart and Sam's).  Careful, it's addicting, but at least it is a good source of fat.  Other good sources come from edamame, olive oil, avocados, almonds, and fish, to name a few.

CHEAT ONCE A WEEK

On your diet, not on your significant other.  I absolutely support and obey this rule- I would go crazy if I didn't.  So once a week, eat something you really want or know is bad for you- for me, this is typically some sort of dessert, whether it is cheesecake or a brownie.  Don't try to do low calorie or a healthy cheat- go all out!  Eat a burger and fries.  Not only will this rev up your metabolism, it will keep you sane.  The key here is that you have to stay on track- one cheat meal, then back to your clean diet. 

IF YOU SHOULDN'T EAT IT, DON'T BUY IT

Mostly I am good about what I eat because I am too lazy to be bad!  I only stock my kitchen with foods that are good for me, and I have no desire to go out and get something unhealthy.  Quick tip- do not go shopping when you are hungry.  You may come home with Cheez Its, Lucky Charms, Reeses PB Cups, cookies and an entire birthday cake that some kid's mom forgot to pick up from the store so they put it in the clearance section.  Not that I have ever done this, just beware.

Seriously, I don't even have to make a shopping list anymore.  Here are some foods to stock up on:

-Egg whites
-Carbmaster yogurts
-Fat free cottage cheese
-Chicken breasts
-Veggies
-Hummus
-Fresh fruit
-Ezekiel bread
-Mama Lupes low carb tortillas
- Lean beef
- Deli turkey
- Fat free cheese
- Naturally More peanut butter
- Gum
-Frozen edamame
-Special K Protein Plus cereal
-Salsa
-Bottled water (I promise I am going to work on this one)

I get a lot of questions asking specifically what I eat and when I eat it.  I will post about that in my next blog, and I will also include some of my fave recipes!

Hopefully these tips will help get you started and motivated to eat right.  Like I said, it is not easy, but make the summer of 2011 the swimsuit season of your life!  Stick to a clean diet and rock that bikini or trunks with confidence.  A clean diet is not only good for you physically; it is good for you mentally and emotionally.  It is amazing when you can gain control and discipline over your diet- you will gain it over your life.

How to Get a Bigger Chest!

As a female, the part of my body that I neglected most before learning about weight lifting was undoubtedly chest.  When I went to the gym to take my place on the treadmill as cardio queen, I would see a few women in the weight room, mostly working their arms, legs, and sometimes back.  But I NEVER saw a woman doing a bench press or flys.  That was all men, all the time (and thank God for that, who doesn't like a man with a big chest?!).

However, as I started to incorporate weight training into my workout regimen, I felt that it was necessary to try to hit every muscle on my body, and that included chest.  I was definitely hesitant to get into it, as I did not want a big manly chest, and more importantly did not want my already small chest to completely disappear into muscle.

I have to say, one of the biggest positive differences I notice in my body since adding weights is my chest!  First of all, the area from my neck down to my chest became much more defined and toned.  Also, ladies do you ever notice that little area of fat right in between your chest and arm?  Completely gone!  The best part is that my little chest did not disappear at all- in fact, the definition has caused separation and lift, giving the appearance of actual boobs!  Which will have to do for now, until I can invest in some bigger ones :-)

I was also very excited to learn that a bench press is not the only way to work out your chest (although one of the most effective).  Here are some examples of chest exercises that will produce results for men and for women.

BARBELL BENCH PRESS



Cool, I found an animated one!  I have to start with the bench press, because I do feel like it is the most productive in building muscle.  The bench press can be done in many different variations, so switch it up to target different areas of your chest.  The traditional bench press with hit your middle chest.  If you incline the bench, you will hit your upper chest muscles, and decline the bench to hit your lower chest.  You can also change your grip, varying from wide to narrow, to hit the outer and inner muscles.  My chest muscles are still relatively weak, plus I get nervous that I am going to drop the bar on my throat, so I go with a pretty conservative weight.  I start with a 10 pound plate on each side and do 20 reps, then put the bar down, drop to the ground, and do 20 pushups.  I move up to 15 on each side, 15 reps, and 15 pushups. Finally I do 20 on each side, 10 reps, and pushups until I burn out.  Incorporating pushups in between reps really helps to completely exhaust the muscle. 

PUSH UPS

I'm assuming you don't need an image here, but I want to talk about push ups because, as is the case with most weight lifting exercises, form is key!  If you can drop down right now and knock out 100 pushups without stopping, you a) are doing it wrong or b) need to come be my personal trainer.  It is important to keep your back completely straight all the way down to your feet.  If your body makes a straight line you are in good shape, but if you are making an upside-down v, pull your glutes in to maintain alignment.  You can use the mirrors to watch your form- believe it or not, they are there for more than just boys checking themselves out!  Pushups can also be done in varying widths- shoulder length, close width, and wide width, all targeting different areas of your chest.  I usually incorporate pushups in between sets, and do not count them as their own exercise.

CABLE CROSSOVER


This can be done in two main grips- palms down and palms facing in.  I like the palms facing in grip here, because I can really feel my chest muscles pulling together as I execute the crossover.  I recommend standing with one foot in front of the other to provide more stability.  I start with 15 pounds on each side and pull in until my grips cross slightly, 20 reps.  Do this exercise slowly and look down to make sure your muscles are contracting.  I move up to 20 pounds on each side, 15 reps, and 25 pounds on each side, 10 reps.  I do not do a drop weight set on really any of my chest exercises except for dumbbell bench press, which I will explain below.  My reasoning is that my muscles are still pretty weak, so by the time I am done with the heaviest set, I am already burnt out! The cable crossover machine is also very versatile, and you can change the height of the cables to work different parts of your chest.

DUMBBELL BENCH PRESS

This image is of the incline dumbbell bench press, but it is the same idea no matter how the bench is positioned.  This is my favorite chest exercise because I can do a drop set!  That's probably because I do this one every time I work chest.  This can also be done with two grips, palms facing up or palms facing in.  I switch it up and alternate the grip every other time I workout chest.  Also, it's up to you where you want to place your feet, I don't know which is more effective, I think it's just personal preference.  I like to have my feet up on the bench, or you can have them on the floor.  I start with 15 pound dumbbells and do 20 reps, put the weights down, drop down and do 20 pushups.  I move up to 20 pound weights and 15 reps, then drop to the ground and do 20 pushups.  I end with 8 reps of 25 pounds, then 20, then 15, and drop and do as many pushups as I can.  This is a great one to end with, I am usually exhausted!

DIPS


This exercise can be done in many different forms and variations- you could probably do them right now using your chair!  This exercise is great because it also hits your triceps.  My gym has the machine pictured above with assistance weight, which is necessary for me.  I see some guys that are pretty bad ass that chain weight to themselves to do dips.  If you can handle those, get it!  Make sure your upper body is leaning slightly forward with your chest pushed out.  Try to focus on hitting your chest muscles and not using your bis to raise yourself back up. I start of with 30 pounds of assistance and do 20 reps, then 20 pounds and 15 reps, then 10 pounds of 8 reps, 20 pounds of 8 reps, and 30 pounds of 8 reps.

MACHINE PRESS


There are different types of machine bench presses, and vary in height to target different chest muscles, but the execution is basically the same.  Try to push yourself on the machines- I do believe that free weights are more effective in building more muscle, but these are a good switch up to keep your body guessing.  I usually start with 50 pounds, 20 reps, then 60 pounds, 15 reps, then 70 pounds 8 reps, down to 55 pounds of 8 reps, and 45 pounds of 8 reps. 

CHEST FLY MACHINE


You wanna show off your pecs, hop on this baby!  This is my favorite chest machine by far- it really hits that little flab area I was talking about earlier ladies!  I start with 30 pounds and 20 reps, 40 pounds and 15 reps, then a drop set of 8 with 50 pounds, 40 pounds, and 30 pounds.

So if you haven't been focusing on your chest at the gym, go try some of these exercises in your next workout.  Male or female, we ALL want a bigger chest! :-)

Spring into action!

Now that the weather is getting warmer, my outdoor cardio motivation is renewed!  I have recently moved to downtown Wichita and can run on the river in the morning, it is fabulous.  This morning I ran 10 miles at the fastest pace since I have done before weather, and it was amazing.  The harder it is for me to breathe and the more my legs hurt and tire, the more I love it.  It is such an adrenaline rush, and I love getting back to my apartment gasping for air and walking out the cramps in my legs.

What?!  You are not EXACTLY like me?! :-)  Okay, I realize I am an extremist.  I live by "No pain, no gain".  I am like the energizer bunny- I am always sitting on go and by nature a very high energy person.  But I realize that most of the world a) hates running, and b) hates long distance running (and by long distance, I mean anything over a mile!).  I could go on and on about all of the health benefits of running and how great it is for you, but I will sum it up in two statements- you WILL look better and you WILL feel better.

The first thing you need to realize when you start lacing up and stretching to get out there is that running is NOT easy.  I have had many people use the excuse that I am a natural runner and they just aren't- this could not be further from the truth!  I used to hate running- as soon as my heart rate would go up, I would slow down.  I could run a mile, maybe two tops, and that was all I needed to do.

Running is like anything worth working on in life- it takes patience and persistence.  Like when you start a new job- you are not automatically brilliant and a star performer.  But if you take the time to learn the tricks of the trade and what it takes to be great at your job, you just keep getting better, and your job gets easier.  Running is the same way.

So if you are new to running, congratulations!  You have picked the BEST time of the year to start- the weather is warm but not hot, and everything will start blooming and coming back to life, and you get to see it first hand.  Here are some tips on how to get started:

START WITH A WALK/RUN

I guess I should reverse that and say do a run/walk.  Start out running for as long as you can, until it becomes too uncomfortable to keep that pace.  Then slow down and walk until your breathing returns to slightly above normal.  I think a lot of people give up on running too quickly becuase as soon as it gets hard, they stop that pace and are done with their workout.  If you want to be a better runner, you have to keep going.  So catch your breath, then start running again until it is uncomfortable, walk, run again, etc.  Start out just doing this for 30 minutes, 4 times a week.  I like to run every single day of my life, so in this situation, do as I say, not as I do.  I am addicted, but I know that when I am forced to take a day off, my run the next day is much better.  So it is okay to take breaks. When you start out, you will be walking most of the time, but it will gradually change to running most of the time.

MOVE UP TO RUN/SHUFFLE

Same concept as the run/walk, but instead of slowing to a walk, slow to a shuffle.  If you need to do this in a private area I totally understand- you may feel like you look like a geriatric, and you probably do.  But keep your feet moving at a quick rate, just slow your pace.  This will help you move up to a solid run.

RUN THE DAMN THING!

It will not take you as long as you think to move up to a full-on 30-minute run.  I would say from couch potato to runner, it will take a month max.  And how FABULOUS will you feel when you can run for 30 minutes straight!?  I reccommend running by time and not by distance when you first start out- if you are anything like me, you will get frustrated with not being fast enough, but I promise the speed will come with time.  As running 30 minutes starts feeling comfortable, start increasing the length of your runs.  Before you know it, you will be a runner!

Why do this? Why should you run?  Why not just go to the gym and do the eliptical or stationary bike?  From personal experience, my body looks the best from using running as my main form of cardiovascular exercise.  If you start feeling pain in your joints (which believe me you will, I think my medicine cabinet looks like a 70-year old arthritis and osteoperosis patient), switch it up with a different form of exercise.  But I promise you, the more you do it, the more you will enjoy it.  I get the greatest highs in the world from running- not only does it make me look better, it makes me feel better.  When I am sad, stressed, pissed, or just in a bad mood, I feel better after a run EVERY time.  It can really heal you and make you better, on the inside and on the outside.

If you need some motivation, go buy some new running shoes- I just got hot pink and neon green ones that glow in the dark, I swear it makes me run better :-)  And if you live in the Wichita area, holler at me!  I love running with people of all paces and distances.  So get out there and start running!

Diet Tips!

This weekend the weather in Wichita was amazing!  It was over 70 on Friday and got up to 70 on Saturday.  In January.  I cannot believe I am saying this, but there is nowhere else I would have rather been this weekend than Wichita, KS.  I could not help but get excited for summer: long runs in the morning, being light out until 8 at night, bathing suit season.... oh yeah, bathing suit season.

I will be the first to admit that I am not nearly as strict on my diet in the winter as I am in the summer.  The holidays are my favorite time of the year for many reasons, the biggest being all the homemade treats.  And I definitely partake.

However, it is pointless for me to spend the hours that I do in the gym and running if I am going to slack on my diet and not see all the fruits of my labor!  So this weekend was a welcome, encouraging reminder that warm weather is on its way and time to get back on track (now that we are supposed to get inches of snow tonight and tomorrow.  Gotta love Kansas!)

I will be posting about what I eat and healthy recipes in future blogs, but I just wanted to share the basics of dieting that have worked for me.



First of all, if your main goal is to lose weight first and then start looking toned and lean, eat less carbs.  Do not eliminate them completely, but I am telling you, as soon as I cut carbs (for the most part) out of my diet, I drop pounds instantly.  This definitely reaches a point of diminishing returns rather quickly, so watch your body and be sure to add carbs slowly back in once the weight loss stops.

Secondly, to determine how many calories you should be eating a day, start by calculating your BMR.  Use this BMR Calculator to determine your BMR.  Be sure to scroll down and take your activity level into account!  For example, my BMR is 1188 calories/day, without adding in my activity level.  I would literally waste away (plus be moody 24/7) if I tried to function on this many calories.  With my activity level added in, I am allowed about 1800 calories a day.  I do think this number is a little high, and every BMR calculator will tell you differently.  For me, the optimal amount of calories I have a day is about 1600 to maintain my weight.

If you are trying to lose weight, however, you have to cut the amount of calories you have per day.  I currently weigh 110 pounds and I think I look my best when I am at 108.  So to get back down to that number, I have to slash my daily calorie intake or increase my cardio/workouts.  I find that the more I workout and further I run, the hungrier I am, so for me, it is easier to cut calories.  It has been said that if you cut 500 calories/day out of your diet, you can lose a pound in a week.  I don't think this is smart, as you will feel hungry all the time and probably become so frustrated that you will binge and gain all the weight back.  I recommend 200/calories a day, so for me, I am aiming for 1400 calories/day.

So how do you know how many calories you are consuming?  Start keeping track!  I have had a lot of success with Daily Burn and highly recommend it.  It is amazing how much more motivated you are to stay on track when you are held accountable for every calorie you consume!  I got a little OCD with it and started tracking even when I ate one M&M.  But it is absolutely key to track EVERYTHING you eat.  It is amazing how good you feel about your progress when it is right in front of you!  I like daily burn because it visually shows you the percentages of calories you are eating, broken down into protein, carbohydrates, and fats.  To maintain my weight, I shoot for 40% protein, 40% carbs, and 20% fats.  Start tracking you calories and play around with the foods you eat to determine what works best for you.

Eat small meals often.  This is a weird transition when you are used to eating 3 meals a day, but it really helps rev up your metabolism and prevents you from overeating.  Since I workout in the morning, I eat once at 6 am, breakfast at 8:30 am, snack at 11:30 am, lunch at 2 pm, snack at 4:30 pm, dinner at 6:30 pm, pre-bedtime snack at 8:30 pm (yes I am a Grandma and usually shut it down at 9).

Drink lots of water.  I'm talking drink so much water that you cannot go more than 2 hours without going to the restroom.  A lot of times when you think you're body is telling you it's hungry, it's really just thirsty.  Quench it.  Also, try to drink a full glass of water right before you eat.  It tricks your body into thinking it's not quite as empty, and you can eat less.

Lastly, and most importantly, SLEEP.  Studies have proven over and over again that there is a direct correlation between the amount of sleep someone gets (or lack thereof) and weight management.  When I am tired, not only am I grumpy and low energy, but I crave foods that are bad for me.  When I get at least 7 hours a night, I am much better about staying on track with my diet and thus having more energy!

I am a firm believer that the way you look is 30% workout and 70% diet.  Both are absolutely necessary to look your best, but diet is most important.  Not only will you look better, but you will feel better and healthier too!

JT said it best- bring your sexy back!

I think women, more than men, neglect this area of their body the most.  When we think of a sexy body, we think of toned arms and legs, tight glutes, and a hard core, right?  Where does your back fit into this equation?

This was undoubtedly the hardest muscle group for me to start working, as I had never touched it before.  Endless sit-ups, check.  I figured running covered my legs, so check there too.  And my arms are pretty strong from years of cheerleading and stunting, so I had some strength in that muscle group as well.  Unless it was worked out inadvertently through other activities, I had never focused on my back muscles at all.

Back is now one of my favorite workout days, especially hitting the upper part of my back, the lats.  What's ever better, strengthening my back muscles has absolutely improved my running form and posture.  And my new favorite style of dress?  Razor back!  A sexy back is key for guys and girls, and I don't just mean your behind!

I will break this down by areas of your back that you want to hit.  Each exercise will target your lats, middle back (inner and/or outer), or lower back, or a combination of these muscles.  Let's start with lats, since that is my favorite one to do!

LAT PULLDOWN
 

Form is absolutely key here.  I am pretty sure I did this wrong for the first few months, and once I started doing it right, I could really feel the difference!  Grip the bar as pictured above and pull the bar until it touches your chest.  Slightly lean back and imagine your lats squeezing together as you pull the bar towards your body.  Note:  Make sure the leg pads are adjusted correctly, or you will embarrassingly fly into the air from the weight of the bar.  Not that its ever happened to me, I'm just saying...!  I started very light on this exercise, and have worked up to 15 reps of 40 pounds, 12 reps of  50 pounds, and 8 reps of 60, then 50, then 40.  Change the bar to a close grip bar ( pictured right) to target a different part of your lats. You can also do this exercise by pulling the bar behind your head to touch your shoulders, it targets a different part of your lat muscle.  Make sure you are upright if you pull it behind your head, do not lean back and try to keep a straight back.  If I pull it behind my head, I do the same reps but with 10 pounds lighter (15 reps of 30 pounds, 12 reps of 40 pounds, etc.).

LEVERAGE LAT PULLDOWN

Same motion here as the pulldown shown above, just on a different machine.  This is a good switch up from using the bar, as you use your arms independently to squeeze your shoulders together.  Because you do not have the stability of one bar, you may need to do lighter weight here than on the previous lat pulldown.

LAT PULL-UP


At my gym, there is a bar for assistance weight for this exercise, which I absolutely use.  If you can do a lat pull-up relatively easily without assistance, try adding ankle weights or chain weights to make it harder.  Again, as you pull up, focus on squeezing your lats together towards your spine.  Here, I do 15 reps of 20 pounds (88 pounds bodyweight), then 12 reps of 15 pounds, then 8 reps of 10 pounds, 20 pounds, and 30 pounds.  I go up in weight in higher increments on the drop weight set because I lose form if I try to do more bodyweight than that!

STANDING LAT PULLDOWN

I couldn't find a picture for this one, but it is by far my favorite!  Using the lat pulldown machine in the first picture, stand in front of the machine instead of sitting on the bench.  Pull the bar down so that it is straight out in front of you at shoulder length.  Keeping your arms locked out straight, pull the bar straight down in front of your body until you touch the bar to your legs, ALWAYS keeping your arms straight, then raise them back up.  This is a LOT harder than it sounds, so I do 15 reps of 20 pounds, then 12 reps of 25 pounds, then 8 reps of 30 pounds, 20 pounds, and 15 pounds.  15 is pretty light on this machine and it can stall if you pull too hard, so go really slow on the last set and feel the burn!

Now let's move on to middle back exercises.

 CLOSE GRIP CABLE ROW
  

Pictured perfectly above, this exercise hits your inner middle back and lats.  If I am seated, I do 15 reps of 40 pounds, then 12 reps of 50 pounds, then 8 reps of 60, 50, and 40.  When standing, however, you can do more weight and the stability factor adds a challenge.  I do not like this guys form here-  when rowing while standing, lean back slightly and pull the weight towards your belly button.  NEVER lean forward.

WIDE GRIP CABLE ROW


Same idea as close grip, but this targets more of your outer middle back.

BARBELL ROW


The form on this one is hard to get, so practice to make sure you feel that you are hitting the muscle correctly. Bend your knees slightly and lean forward, always keeping your back straight.  Pull the bar up to your belly button, and slowly lower it back down.  This hits your lower and middle back, as well as your arms.  You can also switch your grip to hit different parts of your back.  I do 15 reps with 40 pounds, 12 reps with 50 pounds, and 8 reps of 60 pounds, then 50, then 40.

STANDING BARBELL ROW


I use both arms here and interchange this exercise with the one listed above with the same weight.  This targets more of your inner middle back.

BENT OVER DUMBELL ROW


LOVE this one!  Don't like his positioning though.  stand with the weight in between your leg and the bench.  When you lower the weight, lower it past your shoulder height so you can get a better pull when you bring the weight up.  I do 15 reps on each arm with 20 pounds, then 12 reps with 25 pounds, then 8 reps with 30, 20, and 15 pounds.  Again, on some exercises I go lower than the weight I started with because I want to keep my form and really feel the burnout.

SEATED ROW


This exercise can also be done on a cable machine.  Make sure you have something to keep your feet in place so that when you lean forward, you go past your feet to get the full pull.  This exercise is great, as it hits all parts of your back when executed correctly.  Lean all the way forward and pull the weight back as you would in a row, pictured in the close grip cable row exercise above.  By leaning all the way forward, you can hit your lower back, as well as your middle back and lats when you pull back.

Let's move on to lower back.  There are 3 main exercises I do to target this area of my back.  Let's start with the one I hate the most but works the best!

DEADLIFTS


This can also be done to target your glutes by keeping your legs straight, but either execution hits your glutes and lower back.  To target your lower back, bend your knees and keep your back flat as you lower down.  Pull the weight back up, focusing on using your lower back muscles to bring you back up.  I do 12 reps of 30 pounds, 10 reps of 40 pounds, then 8 reps of 50, 40 and 30 pounds.  Honestly I lower the reps on this exercise because it is absolutely my least favorite.  They call it a deadlift for a reason- you will be dead when you're done, so always finish your back workout with this one!

BACK EXTENSION


Exactly as pictured above.  I hold a 25 pound weight to my chest and do 10 reps straight up a down, then twist my body as I come up to each side 5 times for a total of 20 reps.  I repeat this three times.

BACK EXTENSION MACHINE


Same idea as the weighted back extension, but a good switch up on the machine.  Make sure the foot rest is adjusted to your height so that your knees are slightly bent.  Lean back against the rest until your body is extended backwards, then curl back in.  Try not to ever let the weight come all the way back down until you are done with your reps.  You can do much heavier weight on the machine, so I do 15 reps of 65 pounds, 12 reps of 80, then 8 reps of 90 pounds, 80, then 65 (I know, weird increments, but that is how the machine at my gym is set up).

Do not ignore this muscle group!  It is extremely important in developing good posture and form in cardiovascular exercise... plus it does get your sexy back!