Archive for April, 2015

Fitness Myth #3 — You Have to Exercise in the Morning

April 28, 2015

Continuing on the fitness myth theme — Here’s our final one… Can you think of any others??  Email us!

Looking at when to schedule your workout, exercising in the morning is best, right? As a trainer, I first ask clients who think this if they will actually wake up at 5 am to exercise (or anything else for that matter!). Most of the time, the answer is no! So this brings us to science vs real life. If you know it’s not something you will do, then the science does not matter. Set yourself up for success and consistency, plan to do it at a time when you feel your best. The benefits may be slightly greater but not greater then doing nothing.

Many fitness recommendations out there promise to be the best. Be sure to find out the best way for you to maximize your results based on your goals, body, time frame and resources. Simplify fitness and eating; if it came from the earth, eat it in moderate portions; work out regularly on a consistent basis. No matter what the media claims, choosing your own health path is essential to getting the best results for you.

Fitness Myth #2 — Lifting Weight = BULKY!

April 20, 2015

In a very health-conscious society where the media is overrun by fitness and nutrition studies and reports, people still struggle with losing weight and living an overall consistently healthy lifestyle. The media gives so much information on the “right” foods to eat, the “right” way to exercise, and the “right” way to live that many people are confused and frustrated. Is there a “right” when it comes to eating and exercising?

Speaking of building muscle, another misinterpreted fact concerns weight-lifting. Women commonly believe that weights will make them big and bulky like a man and they should lift only light dumbbells. In fact, only a very small percentage of women have the necessary hormones to naturally do so. Men tend to build bulk and carry more muscle, whereas women tend to create tone and definition. Often, the feeling of bulk comes from adding muscle and not burning the overlying body fat. Womens bodies naturally carry more fat than men, in a healthy way. Increasing muscle improves metabolism, decreases risk of injury, makes daily activities easier and builds strong bones.

A Breakfast Time Saver Recipe

April 16, 2015

Breakfast, that meal we health professionals constantly push as the most important meal of the day — Unfortunately finding the time to cook breakfast does not always happen with busy work, school and life schedules. One idea, make something on the weekend you can simply reheat during the week.  Viola, breakfast in 1.5 minutes, you can heat it up while you brush your teeth!  Follow this simple recipe idea:

Baked Oatmeal

2 1/4 cups milk (almond, coconut, cow, soy, etc.)
2 tsp. unsalted butter (or coconut oil)
1/8 tsp. salt
1.5 cups steel cut oats
1/3 cup dried apricots, craisins or other dried fruit
1/3 cup raisins
1 Golden Delicious apple, peeled and grated
3 Tbsp. brown sugar, honey, maple syrup, sugar in the raw, agave or other preferred sweetner
3 Tbsp. chopped walnuts (optional)

Preheat the oven to 350 degrees.

Spray glass casserole 9×13 dish. Heat milk and butter until milk steams, about 1-2 minutes in measuring cup. Mix salt and oats in dish. Chop apricots. Mix apricots, raisins and the sugar/honey or other sweetner into oats. Shred apple into oats and mix to combine.

Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. Store in fridge and reheat in the morning! Magical breakfast is served every morning and not from a package.

Fitness Myth #1 — Spot Reduction Debunked!

April 13, 2015

As the fitness industry continues to research and discover more information, the public is constantly exposed to new and updated recommendations. After facts have been passed from source to source, challenged and changed, health and fitness news can become distorted and misinterpreted not to mention overwhelming. Let’s take a look at some of these confusing misconceptions regarding fitness.

How about we start with spot reduction? For example, in order to lose “weight” around your belly, focus on sit-ups or some other abdominal exercise regularly. This will give you a smaller waist, right? Well, this theory of “spot reduction” is impossible. You can specify where you build muscle, unfortunately, a person has no control over where his or her body chooses to burn fat. Muscle helps improve metabolism, resulting in an increase in the amount of calories the body burns but your body has a mind of its own and will lose from wherever.

Lunch — Beyond the Sandwich

April 2, 2015

Ever wonder how certain foods came to be for specific meals — eggs for breakfast, sandwiches for lunch, etc? Clients often ask about different lunch options then a sandwich (or as our official survey, it’s pronounced “sanwich”) or salad with grilled chicken. Free yourself as you can pretty much eat anything you eat at any other time of day for lunch!

Stepping aside from what to eat in the ever important, most distracted and often busiest time of day, be sure you do not skip this meal! So many times the day gets behind us and we “forget” to eat lunch. This fuels both your body and your mind through the afternoon. If you plan to exercise after work, you want to eat lunch for an effective workout session.

Looking beyond the sandwich, a few ideas include last nights leftovers, a sweet potato and pork chop, oatmeal or a something you created over the weekend such as the following recipe–

Chicken, Millet and Mushroom One-Skillet Meal

Olive oil
8 skinless/boneless chicken thighs (use whatever cut of chicken you prefer)
1 large onion, chopped
½ lb mushrooms, sliced
1 cup UNCOOKED millet
3 cloves garlic, finely chopped
½ cup white wine
2 cups chicken broth
½ tsp dried thyme or 2 tsp fresh
½ tsp dried rosemary or 2 tsp fresh, chopped
3 cups swiss chard, spinach OR kale

Place 1 tbsp olive oil in large skillet and heat on medium high. Sprinkle chicken with salt and pepper, generously. Place in hot skillet and let brown on one side (about 5 min), flip and brown on other. Remove chicken from pan to a plate.

Add another tbsp of olive oil to the pan and the millet, onions and mushrooms. Let cook about 5 minutes. Add garlic and herbs and cook for another minute or so. Next add wine, broth, salt and pepper and bring to a boil. Reduce heat to medium low, add chicken, cover and cook for about 25 minutes. Stir in greens of your choice and cover. Cook until greens are done.