Forget Good Friday...It's GREAT Friday!!

Don't let those Easter goodies keep you down...

The true meaning of Easter is something that means the world to me.  However, the CALORIES that hip-hop their way into my belly over Easter weekend are something that mean nothing but ill-fitting jeans and an extra few pounds to shed before swimsuit season.  BLEH.  I think it's safe to say that most of us have some make-up work to do after the goodies that we treated ourselves to last weekend...and every day since!  It's now been a FULL WEEK since Good Friday, so make today a GREAT Friday by doing the following:

• Conquer the Cals!  Toss all, I repeat...ALL...of your leftover Easter junk in the trash...unless of course you are going for some extra junk in the trunk.  ;)
• Prep "dessert" for next week NOW!  Since you will PROBABLY be craving something sweet for the next week or so, go stock up on your fav fresh fruits.  Make a delicious fruit salad, squeeze a lime over the top (this will keep it nice & fresh!), and enjoy THIS as your sweet treat each day next week!
• Get Up & At 'em!! Set your alarm NOW for tomorrow morning.  It's the weekend.  I know this.  Weekends are supposed to be for relaxing and getting refreshed after the long work week right?  Well...WHAT better way to refresh your body than to treat it like the temple it is!  Get up & at 'em first thing tomorrow morning by STARTING your day with a jog through your neighborhood, a trip to the gym, your fav workout video, or a 20 min push-up/squat/lunge routine! Your body will LOVE you, and you'll be more likely to stick to your calorie-burning plan for the remainder of the week (it's a fact!!)

Now get to it.  Swimsuit season is upon us my friends.  Don't you want to ENJOY swimsuit shopping for once? 

 -Peace. Health. RoxyB!!

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Walking vs. Running: How many calories are you ACTUALLY burning?

Walking and running are 2 of the VERY best forms of aerobic exercise.  They are cheap and always accessible.  They both offer major benefits to your muscles, your heart, your lungs.  But, is one better than the other?  Run a mile.  Walk a mile.  Either way, you burn 100 calories, right?  Has anyone ever fed you that line?  Well, sorry to break it to you my friends, but it's a MYTH!  The truth is that running burns more *net calories than walking {over the same distance}.

A study done @ Syracuse University showed that running actually burns twice as many net calories per mile as walking.  Now think about this:  You can run 2 miles in about the same time as you walk just one mile.  So... in the same amount of TIME, running can burn 4x as many calories as walking!  Not to say that walking can't get you to the same caloric expenditure that running can, it just might take you a good bit longer :)

-Peace. Health. RoxyB!!

*net calories: the total number of calories burned minus the calories your body would have burned during that time just to function (aka- total calories burned minus your basal metabolism)

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An Alternative to Juicing for Weight-Loss

My personal wellness philosophy embraces health choices that are sustainable and create lasting results.  I steer clear of anything that is meant to be temporary and am anti-quick-fix {barring special circumstances in which a doctor recommends such}.  For this reason, I am not a proponent of "Juicing" for weight-loss.  Although the juicing diet is nutritious, it is a diet that could not be maintained as a way of life.  It does not provide the full spread of nutrients one needs to sustain normal activity on a day to day basis.  Any temporary diet, especially one that involves a drastic calorie-cut will most likely get quick weight-loss results, but upon returning to a normal caloric intake, this weight will return!  This process confuses the body and can actually SLOW your metabolism, resulting in an even MORE difficult weight-loss journey.  This particular article is not meant to focus on the downfalls of juicing, but to offer a natural, healthy, and more sustainable alternative.

To anyone who is considering Juicing for weight-loss, I would recommend instead adopting more raw foods into your daily eating regimen.  Eliminate any processed foods you regularly eat (white bread, crackers, breakfast bars, frozen meals, fast food, etc...) and replace them with raw vegetables, fruits, nuts, & seeds.  Eating raw helps to clean the yuckiness out of your body that processed foods leave behind.  It also provides a vast array of energy-building, and fat-burning nuttrients.  By choosing not to cook your veggies, you are skipping the step that zaps a large amount of the nutrient-punch!

If you are seeking a cleanse, a gradual increase in raw foods will not have the immediate effect you are looking for.  If you're interested in making raw-eating a lifestyle, I would recommend first choosing 1 NON-raw ingredient per meal, and then piling on the raw goodness around that ingredient!  For example:

• Grilled Fish Lettuce Wraps w/ raw veggies,  & sliced raw almonds.  
• Fresh Spinach Salad topped with your fave fruits, raw veggies, chia seeds, & walnuts (try a tsp of balsamic vinegar on top!)
• Black Bean & Avocado Salad on mixed greens & kale w/ sprouts, sunflower seeds, chopped raw broccoli, mango, & diced onions.  
• BONUS TIP:  Use your fave spices OR some oil & vinegar to add extra flavor to any dish!

Replacing a juicing diet with eating raw allows you to be more creative with your snacks and meals!  I am currently working on a more detailed eating plan which will be available on the blog in the coming months.  Stay tuned for that!

Remember that the most efficient and long-term effective way to lose weight and keep it off is the combine exercise and nutrition!  When paired with exercise, he nutrient punch in raw foods will assist in maintaining your energy levels throughout the day, recovering from exercise more quickly, and keeping your metabolism functioning at its most efficient levels!

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Happy Earth Day!!

I'm challenging myself to commit to making one small change, sticking with it for a month w/out fail, and then adopting it as a lifestyle (hopefully)!  EVERY little bit counts.

What change(s) can you make to be a better steward of this breath-taking earth God created?

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Post-Exercise Fuel: What to eat after a workout!!

The vast majority of us workout in order to either lose or maintain our weight.  We've discussed in the past that calories in vs. calories out is the bottom line in weight loss!  So, eating a meal immediately after a workout might seem counterproductive, but assure it's just the opposite!  Your post-workout meal is super important for providing what your body needs for muscle-repair and replenishing lost nutrients!

The first thing to know is WHEN to eat.  Consume your post-exercise snack within an hour of finishing up your workout, ideally within 30 minutes!  This assures that the calories will be broken down and used for refueling as opposed to being stored away as fat!

And next; WHAT to eat.  Although there is definitely debate over the PERFECT balance of carbs/proteins/fats, I recommend shooting for the following ratio (approximately):

60% carbs      30% protein     10% fat (or less)

Carbs: The idea of carbohydrates makes people who want to lose weight freak out.  However, carbs are ESSENTIAL for normal and efficient body function!  Remember: fruit are carbs too and are a GREAT choice for your post-workout snack!

Protein: This part of your meal is responsible for ending the process of breaking down muscle tissue to use as energy and switching to muscle repair mode.  The fastest digesting protein is Whey Protein, thus the popularity of the "post-workout-shake".  The faster your snack digests, the less muscle tissue your body breaks down, and the quicker you begin the recovery journey!

Fat:  to be honest, fat doesn't play much of a role in the refueling process, so try to limit the fat in your food choices as much as possible!  Keep it below 15%!!

Examples:

• fruit, whey protein, ice, milk smoothie
• fruit, yogurt, ice smoothie
• granola, fruit, yogurt parfait
• milk & cereal
• almond butter & honey sandwich on whole wheat
• egg whites, black beans, on a wheat or corn tortilla
• protein bar
• tuna sandwich on whole wheat
• veggies, crackers, & hummus
 

*Remember* Don't be afraid of calories after a workout!  If you know the approximate # of calories you burned during your workout, shoot for a meal composed of about 1/2 that number of cals!  If you burn 600ish, 300ish calories is safe!  Eating after exercise will NOT sabotage your weight-loss efforts!  If you do it right, it will actually HELP!

  -Peace. Health. RoxyB!!

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Monday Morning Wake-Up Call!!

 Gooooood Monday morning my friends! 

I hope that this AM finds you rested, refreshed, and ready to tackle a new week!  Don't let today pass you by without squeezing in a good workout. 

*DID YOU KNOW* Studies show that those who exercise on the first day of the week are more likely to continue the trend throughout the remainder of their week! 

 So...get to the gym, get outside, or post up in your living room & burn a few calories!!  Try a full body routine today for maximum calorie burnage AND to tone up head to toe!  

...And in case you're lacking the motivation, here's a little reminder:  Swimsuit season is almost here!

-Peace. Health. RoxyB!!

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North Texas Warrior Dash - 2011

 

I participated in my first Warrior Dash.  I wish I could explain to you how much fun this thing is.  If you're a runner- DO IT!  If you're "not" a runner... then you MOST DEFINITELY need to sign up for this event!  A 5k has never felt so short!  The obstacles througout the course break up the run into something that passes quickly and pretty easily.  It's a laid-back atmosphere with great music, yummy food, and LOTS of people!  Prepare to get wet, muddy, and to scale a few walls...sign up now @ warriordash.com and you WON'T be sorry!  It's the perfect race to either remind you how much fun exercise can be, OR to get you hooked on calorie-burning workouts!  Oh, and don't be afraid to indulge your inner child by dressing up as your fav super hero, as a duct-tape warrior or even as a fairy princess.  We saw plenty of those along the way...

-Peace. Health. RoxyB!!

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Change it Up!!

Routine is a great thing for lots of people!  However, when it comes to working out, it can be your worst enemy!  There is nothing wrong with sticking to a workout routine for a short period of time, but you need to change it up every now & then for better results!  Repeating the same old workout over & over can get boring, which may keep you out of the gym!  It can also lead to repetition-induced injuries in overused joints & ligaments. The worst part- you will inevitably hit that dreaded plateau- your body just stops responding to your healthy habits!  Here are some tips to avoid all of the above:

1. If you do the same routine every time you step foot into the gym, you can KIND of keep doing that.  BUT, get a new routine every 4 weeks!  Consider having a professional analyze your progress and your goals each month and providing you with the most beneficial routine!
2. Add some new & different group fitness classes in there twice a week.  Don't be afraid to try something new... your body will LOVE you for it!  Group fitness is NOT just for girls anymore!
3. Change your base.  If you typically use machines for weight-training, try the same exercise while standing with dumbbells, or perform the same moves while sitting on a stability ball.  You can even try them standing on one foot to really challenge your core!
4. Combine some of your exercises so that you work multiple muscle groups at the same time! For example--> try doing squats and dumbbell shoulder presses together! This ups your workout intensity, burns more calories AND saves time!

--Peace. Health. RoxyB!!

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Move of the Month: BOSU Around the Worlds

Who doesn't love a move that works multiple body parts?  Upper body...check.  Core...check.  Calorie-burnage... check!!

BOSU Around-the-World:

Set bosu on floor, flat side down.  Get into push up position with toes on center of Bosu. We'll call this position "North".  Complete one push-up and then use hands to rotate to the right 45 degrees until your body is pointing "East".  Complete one push-up.  Walk with hands until body points "South".  Complete 1 push-up.  Walk until body points "West".  Complete push-up.  Return to "North" and complete final push-up.  That is ONE.

Add 2 to the end of a superset.  If you're really brave, add 3!  The key to this exercise is to keep your body in a straight line from your head down to your toes as you push up and as you walk!  It will become more difficult to keep your back from drooping or to keep your bum from sticking up in the air, but maintaining a flat back & tight core is essential!  If needed, rest for a few seconds, get your body back into proper position and then finish the move!

Around-the-World works your body from head to toe, but focuses mainly on the core.  This move requires your abs, glutes, lower back, chest, and arms to work hard throughout the entirety of the exercise.  It's a good one!  Give it a try and let me know how it goes!

-Peace. Health. RoxyB!

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Community Supported Agriculture...yes, please!!

Have you heard of a CSA (Community Supported Agriculture?  If not...go to localharvest.org and read up!  What better way to support local farmers, ensure super-fresh locally-grown produce, and get the maximum vitamin-packed benefit from your veggies!?  Anyone out there a member of a CSA or something similar?  What has your experience been?  Have you enjoyed?  Please share with those of us who think it sounds beyond perfect and are planning on joining one in about...3 seconds!

-Peace. Health. RoxyB!

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TIP OF THE DAY: Start your day w/ h2o!!

Drink 16 oz of water right when you wake up in order to boost your metabolism by 25% for up to 90 minutes! 

--Peace. Health. RoxyB!

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LUNGES. Make them your BFF.

Lunges are one of the single greatest lower-body exercise in existence.  Want to perk up those buns?  Care to tone up those thighs?  Then lunge it up, my friends. This super-efficient exercise incorporates the major lower-body muscles all at once, leading to a strong & toned lower body!

Come back tomorrow to learn proper lunge form.  Correct form is extra-important both for injury prevention and for exercise effectiveness!

--Peace. Health. RoxyB!

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