The Tuesday Grind

I have had some recent requests to post some of my work outs other than insanity. My usual response is "I am kind of all over the place with it." The truth is you have to find out what works best for you and stay dedicated. I am not a personal trainer, but wanted to write down a basic idea of my routine. Please bare with the lingo! I don't know the proper names to a lot of the exercises. Below is a progress picture too.  Only 12 days of 80% clean eating along with my 7 days a week work out schedule and I can already see changes.

My Tuesday routine:

1st set:

20 regular crunches

10 bicycle crunches

10 push ups

repeat 4x 

2nd set: 

15 pound bicep curls 12 reps 4x

20 pound overhead triceps extension 3x
15 pound side rows 10 reps 3x

3rd set:

kettleball work- 10 pounds

weighted squats 10 reps 3x

"choppers" bring from one side floor level to other side overhead 10 reps each side 2x

deadlifts 10 reps 2x
oblique twists 30 seconds 2x

After I am done this I do a four mile run switching between a 6 mph and 7 mph pace. If I don't have the time to do both the strength and cardio I double up and do one in the morning and one at night. Try and coordinate a playlist to keep you moving and motivated!

Chia Seeds: no longer just fur for your chia pet

Chia seeds are becoming increasingly popular and recognized for their health benefits. I have a lot of customers come into GNC asking for them without any real idea as to why they are buying them.  Here's some knowledge on the ancient Aztec superfood. 

•  Chia seeds are known to be a super food because they pack the maximum amount of nutrition with a small amount of calories (around 60 calories per tbsp)
• They are packed with antioxidants and contain 3 grams of fiber, to keep you from snacking, help keep you fuller longer, and aid in digestion.
• They contain more omega-3s than salmon!

A bag of white or black chia seeds will only cost you around 10-15$. You can add chia seeds to your protein shake, sprinkle on yogurt, or make a pudding. I must admit, I have failed quite a few times at making the pudding, however the outcome is always still delicious. Maybe one of you will have better luck.

Chia Seed Pudding:

1 cup almond or soy milk unsweetened or vanilla

1 tsp vanilla extract or honey (preference)

2-3 tablespoons chia seeds

Heat the milk up and whisk in chia seeds and sweetener, let sit for 20 minutes or cool in fridge overnight, should turn into a tapioca-like consistency. Sometimes I add in half a banana too. enjoy!

Patience is the key to success

January 2012-January 2013

March 1st 2013

Just wanted to post to all who have been discouraged with their progress. Whether your goal is to slim down, bulk up, or anything in between, these things take time. Don't give up and reach for the junk. Stay determined, motivated, and focused. If you happen to have a bad day, try not to wake up and carry the guilt the whole day. Hit the weights, turn up the cardio, incorporate the clean eating, and don't look back.

Dr. Oz & Weight Loss - the new PB&J

It's a 'whatever Oz says goes' kind of decade. Dr. Oz endorsements are heavily commercialized, but also backed up with medical evidence and focus groups. These are three natural supplements he promotes that I also have taken and researched:

 Green coffee bean

It's hard to walk into any nutrition store without hearing the buzz on the green coffee bean. It contains a class of compounds known as hydroxycinnamic acids, more specifically Chlorogenic Acid, which is an effective weight loss agent. The green coffee helps break down fats, carbohydrates, and sugars while also boosting metabolism. It should be taken 2-3 times daily and 30 minutes before meals. The benefit of the green coffee bean is that it does not have stimulants, so you don't get the typical weight loss pill jitters. Make sure you purchase one that does not have fillers. You can find it at GNC for $29.99.

CLK

The reason I picked Cellucor's CLK is because it combines four different weight loss agents in a non-stimulant supplement. This is always my go-to when people ask for a caffiene free option. Not only does it contain Carnitine, which I have previously posted the advantages of, but also CLA, raspberry keytones, and 7-Keto, all of which are endorsed by Dr. Oz. You can get this product as a 30 or 45 day supply ranging from $50-75.

Garcinia Cambogia

This is Dr. Oz's newest addition to the weight loss hall of fame. Similar to the green coffee bean, it is used to support appetite control and metabolize fats. The secret ingredient is the Hydroxycitric Acid. Since it derives from native fruit, there are no stimulants in this product. You also take it once or twice daily before meals. 

Like I always say, these products are not miracle pills. But, in combination with diet and excerise they can help you reach your goals. They all take about a month to really start seeing results, so stick with it and stay dedicated. Three months until bikini season!

Dig Deeper!!

Along with a diet and lifestyle change, the INSANITY 60 day conditioning program was a HUGE factor in my weight loss. I am in the best shape of my life because of Shaun T, so naturally I had to dedicate a post to promoting this program. I have been doing Insanity for a year now. The first time I did the program I stuck to the calendar and did the discs in order of which they were supposed to be done. I had muscle definition in places I didn't know I had muscles. I now do only the hardest discs 3-4 times a week in combination with running and strength training. I used to be a competitive swimmer. At my heaviest weight in college I was obsessive over what I ate, and swam at least 60 laps daily at the gym. When most people were sleeping in, I was trecking through the Boston snow to get to the gym and get my work out in. That was the most frustrating part, I was dedicated and trying, but couldn't lose the fat. It's because I wasn't pushing myself hard enough in the pool. The Insanity program made me push my body to new levels and "dig deeper." This program is no joke, but you WILL get results from it.

The program is split into ten discs, two months. Shaun T uses Max Interval Training. He uses the traditional interval training of short, intense sprints followed by long rest periods and does the opposite. He combines long (usually 3 minute) intense cardio and conditioning with 30 second short rests. There are no weights needed, he makes sure you use your body to create the best body you can have. This means that you don't need to purchase anything but the program.... and maybe an extra sweatband or two.

Some advice: don't forget to take a before and after picture!! I made the mistake of being too ashamed to take a before picture, and I regret it all the time. I went from 155-130 pounds and have been maintaining with it since. Also make sure you drink plenty of water. You will sweat harder than you ever have before. Push your body, don't give up. If you need to, do the program with someone else. The motivation back and forth may help you take less rests. But, if you need to, stop for a second, grab your water, catch your breath, and then continue. You are capable of being in great shape.

How to incorporate the clean eats

Clean eating has been a proven solution for weight loss. A simple concept really, stay away from all processed foods and maintain a steady diet of nutrient-packed super foods and lose weight. However, if it were that easy to stay clear of the bad stuff we'd all be wearing bikinis to the grocery store. Here's a few ways to either replace the processed foods, or add a clean food to your diet:

• Sugar: The number one enemy for someone trying to eat clean. However, there are substitutes. Try and stay away from artificial sweeteners like Splenda due to the high levels of aspartame, stick with stevia. You can buy packets for 10$ at GNC. You could also substitute sugar for natural honey or no-sugar added applesauce for baking. 
• Switch your dairy up: Try using an unsweetened almond milk. All the benefits of milk while keeping clean!
• Use greek yogurt as a substitute for sour cream: Taco night? Swap out the heavy cream for an all natural and unsweetened greek yogurt. You'll still get the tangy taste without the extra processed calories. Plus, greek yogurt is known to help with bloating and digestion.
• Swap your pasta for 1/4 quinoa or brown rice: Whole grains are a clean diet's partner in crime.
• Add the healthy fats!: Try using avocado on your toast in the morning instead of butter, I made the switch a few months ago and actually prefer it now. Avocado isn't just a superfood for weight loss, but helps with skin too. Also try cooking with olive oil over margarine, butter, or canola oil.
• Avoid the condiments when possible: Stay clear of mayo and ketchup. I am such a hot sauce junkie, and couldn't pass on some Siracha. But, use sparingly because some hot sauces do have added sugars and high sodium levels. Try tabasco when possible.
• Pack on the vegetables: Veggies are low calorie and nutrient dense, try adding spinach to your eggs in the morning or broccoli to your dinner. 
• Add flax seed: Sprinkle some flax seed on your yogurt in the morning, it's great source of fiber and omegas.
• And last but certainly not least DRINK MORE WATER!! 

Don't get discouraged if you cheat a bit, it's extremely difficult to eat 100% clean. But, even tweaking your diet here and there helps.

Top Three Weight Loss Tips

It's already almost March, one month closer to bikini season. Bikini bodies are made in the Winter!

me late summer 2012

1. Stay away from calorie counting and dieting: This may seem unconventional, and I am certainly not advising to not pay attention to calorie intake. But, once you start using those fitness pal apps and celeb diets, you are forgetting that this is a lifestyle change. Diets are temporary, if you want results you need to change your mindset and your nutrition completely. Don't worry about how many calories you're eating, just make sure the calories are good. Try and eat clean, stay away from processed grains and snacks, eat for fuel.

2. Stay off the scale!!! : The only time I ever get my weight taken is at the doctors. I try and stay off the scale as much as possible, because it's not an accurate source to judging weight loss. Ever since I started incorporating strength training and continued the INSANITY program, I have gained five pounds. I have gained weight, yes, but I have dropped a pants size and went from a size medium shirt to an xs/small. Muscle DOES weigh more than fat, and if you are exercising properly and regularly in combination with a clean diet, you will lose the weight. Make sure to take a before picture, and keep a pair of jeans aside. Try the jeans on once a month, take another picture once a month. You'll see the differences in your body, regardless of the number on the scale. 

3.  Run, don't walk.: This last one I find incredibly important. We have been taught that any exercise is good exercise, and of course I agree with that. I'd rather see someone walk a mile than drive, or spend their lunch break on an elliptical instead of eating fast food. However, if you really want to trim that fat you need to get your heart rate up. If you usually walk at a medium pace for an hour each day, start cutting that time in half and running instead. Find your target heart rate, and try to maintain it. Also, don't rely completely on cardio. Cardio is important for weight loss, but the toning up all comes with the strength training. 

Ditch the scale, delete your calorie counts, and get moving.