Since I've been studying my ISSA I've been learning lots of interesting facts about how fitness aids in healthy living... These are some of my favorites about aerobic exercise specifically...
1. Aerobic exercise burns body fat - you can burn up to 1000 calories an hour depending on the type and intensity of the activity.
2. Research indicates that for every hour you spend exercising aerobically, you extend your life two hours.
3. Aerobic exercise aids in relieving depression - naturally.
4. Studies have found that men and women who exercise are less likely to get colon cancer. Conversely, women who do not exercise have more than two and one-half times the risk of developing cancer of the reproductive system and almost twice the chance of getting breast cancer.
5. Aerobic exercise improves sleep quality and mental sharpness.
6. It reduces the risk of heart disease.
If these six reasons aren't enough to get your butt movin' I don't know what is!
Sunday, September 11, 2011
Monday, September 5, 2011
The BEST Protein Shakes and Bars...
I've looked at countless nutritional stats for shakes and bars, wanting a high amount of protein and a small amount of calories seems to be asking a lot. But the best I have found is Pure Protein.
The shakes range from 110 to 120 calories for 23 grams of protein. The Frosty Chocolate is pretty tasty! I bought some Vanilla Creme today, will let you know how that one is!
I've tried several of the bars too. Some are a little more calorie friendly than others but my favorites are: Peanut Butter Chocolate, Smores, Chocolate Chip Cookie, Peanut Butter Marshmallow Eclipse and Peanut Butter Caramel Surprise. These pack around 18 - 20 grams of protein and 170 - 200 calories.
You can sign up for coupons on their website and this months Fitness magazine has a ton of them inside. Also, I've found that Target has the best prices on boxes of 6 bars - $5.49 and packs of 4 shakes - $7.99.
What are YOUR favorite bars and shakes? I'm always looking for new products.
The shakes range from 110 to 120 calories for 23 grams of protein. The Frosty Chocolate is pretty tasty! I bought some Vanilla Creme today, will let you know how that one is!
I've tried several of the bars too. Some are a little more calorie friendly than others but my favorites are: Peanut Butter Chocolate, Smores, Chocolate Chip Cookie, Peanut Butter Marshmallow Eclipse and Peanut Butter Caramel Surprise. These pack around 18 - 20 grams of protein and 170 - 200 calories.
You can sign up for coupons on their website and this months Fitness magazine has a ton of them inside. Also, I've found that Target has the best prices on boxes of 6 bars - $5.49 and packs of 4 shakes - $7.99.
What are YOUR favorite bars and shakes? I'm always looking for new products.
Cannellini Bean Soup... vegetarian and vegan friendly!
Good ol' comforting soup. It's no secret that I love soup, of every variety, for 3 simple reasons: 1) It's filling - you can eat a lot for a small amount of calories 2) It's warm - temperature wise and emotional wise, for me it's often associated with nostalgia 3) It's a great way to get your veggies!
Usually I make this with Navy beans - but I goofed at the store and bought these. While navy beans are less calories, they're also about half the size. But both are good white beans to use.
You may substitute pre-made broth if you wish, try to stick with something that's between 5 and 10 calories per 1 cup serving. In the bottom of your Dutch oven, melt your butter and add in your onion and garlic.Saute until onion becomes transparent. Next add in your carrots, beans, water and bouillon. Let simmer for about 20 minutes. If you want thicker soup, add in the corn starch.
Dear meat eaters - you can top with 2 pieces of cooked crumbled center cut bacon and chives.
Dear vegetarians - Morningstar makes a pretty good veggie bacon if you're into that kinda thing.
Usually I make this with Navy beans - but I goofed at the store and bought these. While navy beans are less calories, they're also about half the size. But both are good white beans to use.
CANNELLINI BEAN SOUP
2 cans - drained and rinsed - Cannellini or navy beans
1 bag frozen cut carrots
1 bag frozen cut carrots
1 tbsp. whipped butter
1/4 cup chopped onion
3 cloves minced garlic
5 tsp. Seitenbacher Vegetarian Bouillon Seasoning (or any other you choose)
9 cups water
1 tbsp. corn starch
salt & pepper to taste
salt & pepper to taste
Makes 11 - 1 cup servings - 72 calories each
You may substitute pre-made broth if you wish, try to stick with something that's between 5 and 10 calories per 1 cup serving. In the bottom of your Dutch oven, melt your butter and add in your onion and garlic.Saute until onion becomes transparent. Next add in your carrots, beans, water and bouillon. Let simmer for about 20 minutes. If you want thicker soup, add in the corn starch.
Dear meat eaters - you can top with 2 pieces of cooked crumbled center cut bacon and chives.
Dear vegetarians - Morningstar makes a pretty good veggie bacon if you're into that kinda thing.
Sunday, September 4, 2011
Mapping out your run or walk...
Believe it or not, I'm a little behind the times and may be one of the only people I know who still doesn't have a smart phone or really know anything about apps. Kinda weird for someone who perceives themselves to be tech savvy but that's why I have the internet... since it can do mostly the same things, on a larger screen. But back to the point...
For years I've been using a website to map out my distances for walks and I figured it was time to share it. They also have an iPhone app for all you tech-sters. I like it because it breaks down my calories, shows the elevation and you can personalize it based on how many minutes it took, your weight, pace, etc. You can also save your routes and share them with other folks in the community or keep them private for yourself. As a side note, it uses Google Earth maps, which are pretty...
Give it a try! Oh and it's FREE... I love free.
WalkJogRun
What do YOU use?
For years I've been using a website to map out my distances for walks and I figured it was time to share it. They also have an iPhone app for all you tech-sters. I like it because it breaks down my calories, shows the elevation and you can personalize it based on how many minutes it took, your weight, pace, etc. You can also save your routes and share them with other folks in the community or keep them private for yourself. As a side note, it uses Google Earth maps, which are pretty...
Give it a try! Oh and it's FREE... I love free.
WalkJogRun
What do YOU use?
Saturday, September 3, 2011
SparkPeople... I love this site!
Back in 2009 when I really stopped and said "That's it! I've had enough! More do and less talk!" I joined SparkPeople. It has a lot of great resources available... and they're FREE.
If you've thought of joining Weight Watchers online, but cannot afford it, give this a shot. While I believe in the Weight Watchers philosophy (having been on that too, eons ago) I have been in many financial tight spots that made it impossible to join. SparkPeople offers the same resources, at no charge.
Things you can do there:
Log your daily food - they have a huge database and if you eat something that isn't in it, you can add your own.
Log your daily exercise - they divide it into strength training and cardio - again another large database, but they also offer exercise demonstrations. Want to know how to use that big bouncy balance ball in the corner of the room that collects dust and scares your pets? They will show you.
Join a group or discussion board - Maybe you have a question about something or you want to join a group of folks with similar interests also trying to lose weight and/or get healthier - you can do that too.
Create your own page about yourself - Show the other members who you are, what your goals are, make yourself write it out - this will help you be accountable. This is mine KMBOHNINE
Find Recipes - There are tons of member created recipes on there, some of which I made up!
Even if you don't need to count calories or want to for that matter, this makes it very easy! I recently started using it again myself, not to lose weight, but to keep better track of my nutritional goals - more protein - more carbs - more vitamins - so I can build the muscle I want and make sure I'm not eating too little of one thing and too much of another.
Oh and just so you know, anything I write about in here is not a paid endorsement (I wish!) ... these are all just products and websites that I've used and have felt successful with, not because someone sent me a sample or asked me to blog about their site, exercise DVDs, food product, etc. (although, feel free - I'll be your guinea pig!)
Share with me your thoughts on SparkPeople if you use it, or are new to it... I'd be glad to give you pointers!
If you've thought of joining Weight Watchers online, but cannot afford it, give this a shot. While I believe in the Weight Watchers philosophy (having been on that too, eons ago) I have been in many financial tight spots that made it impossible to join. SparkPeople offers the same resources, at no charge.
Things you can do there:
Log your daily food - they have a huge database and if you eat something that isn't in it, you can add your own.
Log your daily exercise - they divide it into strength training and cardio - again another large database, but they also offer exercise demonstrations. Want to know how to use that big bouncy balance ball in the corner of the room that collects dust and scares your pets? They will show you.
Join a group or discussion board - Maybe you have a question about something or you want to join a group of folks with similar interests also trying to lose weight and/or get healthier - you can do that too.
Create your own page about yourself - Show the other members who you are, what your goals are, make yourself write it out - this will help you be accountable. This is mine KMBOHNINE
Find Recipes - There are tons of member created recipes on there, some of which I made up!
Even if you don't need to count calories or want to for that matter, this makes it very easy! I recently started using it again myself, not to lose weight, but to keep better track of my nutritional goals - more protein - more carbs - more vitamins - so I can build the muscle I want and make sure I'm not eating too little of one thing and too much of another.
Oh and just so you know, anything I write about in here is not a paid endorsement (I wish!) ... these are all just products and websites that I've used and have felt successful with, not because someone sent me a sample or asked me to blog about their site, exercise DVDs, food product, etc. (although, feel free - I'll be your guinea pig!)
Share with me your thoughts on SparkPeople if you use it, or are new to it... I'd be glad to give you pointers!
Personal Training...
I have spent the last few days studying my ISSA Certified Personal Trainer book (which is large and chock full of information). It could take me as little as 10 weeks to complete all the testing and become CPR/AED certified. Ideally I know the kind of trainer I would want and the kind of trainer I want to be, but that's just one woman's opinion. I need your help.
What I want to know is:
What do YOU want in a personal trainer?
How much experience should THEY have before you would hire them one on one? Newly certified or should they work in a gym/fitness center for a few years first?
Build your dream trainer... what do THEY look/act/sound like?
Are they tough on you?
Do they let you slide when you had that piece of chocolate cake?
Are they REAL with you? Share their stories, struggles and ideas?
Or are they like stone? Regimented and to the point?
Jillian vs. Bob? (and I don't just mean male/female)
Do they simply train you on how to properly do a lunge or do they also teach you how to eat/cook/grocery shop?
How much would you pay at the most for a one hour session? How much is the least?
I want to know!! Please share your thoughts in the comments section.
What I want to know is:
What do YOU want in a personal trainer?
How much experience should THEY have before you would hire them one on one? Newly certified or should they work in a gym/fitness center for a few years first?
Build your dream trainer... what do THEY look/act/sound like?
Are they tough on you?
Do they let you slide when you had that piece of chocolate cake?
Are they REAL with you? Share their stories, struggles and ideas?
Or are they like stone? Regimented and to the point?
Jillian vs. Bob? (and I don't just mean male/female)
Do they simply train you on how to properly do a lunge or do they also teach you how to eat/cook/grocery shop?
How much would you pay at the most for a one hour session? How much is the least?
I want to know!! Please share your thoughts in the comments section.
Thursday, September 1, 2011
Yum Yum in my Tum Tum...
When you make a batch of pesto, even a small batch, after the first night or two of pasta you might want a change of pace. So I made a yummy Pesto Grilled Cheese with tomato. Here it is!
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| Only 270 calories! |
I've been trying out other store products... as usual... and these are some of my newest favorite additions.
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| 80 calories per burger - Available at Aldi's (and other stores) - Super cheap! |
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| 180 calories per serving - that's 10-20 calories less than most others! |
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| Only 50 calories and so creamy! |
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| 35 calories per wedge! Yummm! and perfect on these crackers down here... |
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| 140 calories per serving! Spicy! I also revisited some of my favorite vegetarian burgers... other brands don't quite hold up to MorningStar. And my two favorites are:  120 calories! Sooo good!  110 calories! And there are REAL chunks of veggies in there! Do YOU have some fit food finds?? Please share them with us! |
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