Functional Fitness

Power and Hypertrophy

2011-12-02T19:44:00.001-05:00

What?? Which is better: performing lots of reps at a light weight, or performing fewer reps with a heavier weight? Some people (and magazines) have very strong opinions on this question and will tell you to do all of one or all of the other. In the past, magazines reported that in order to get "toned" and not "bulky", women should do lots of reps with a lighter weight. So, what are

Logging

2011-12-02T19:23:00.001-05:00

Food logging. It is not something we embrace as a fun way to spend time. Who wants to sit there for 10 minutes punching in all of the things we ate all day??? And you have to weigh and measure everything. It takes planning, commitment, and . . . worst of all . . . honesty. But it has so many benefits that I encourage all of my clients to do it! And my clients who log agree that it makes a

Thanksgiving Monday Dinner

2011-11-20T19:30:00.000-05:00

From Vegetarian Times Use cranberries in a tasty new way, while getting whole grains and greens! http://www.vegetariantimes.com/recipes/11803?section= Warm Farro Pilaf with Dried CranberriesNovember 2011 p. 73 Print-Friendly Version Email to a Friend An Italian wheat grain, farro is chewy and tender like barley but with a milder flavor. Pearled or cracked farro cooks much faster than whole

Morning Workouts

2011-10-27T11:48:00.000-04:00

In my experience, time is the most common obsticle to fitness. Even those with the best of intentions to exercise at night have unexpected situations arise preventing them from getting to the gym. "Rise and Run" is a great article on how to get up and get running. What do you think?

Food Review; MroningStar Farms Veggie Bacon, Egg and Cheese Biscuits

2011-10-17T12:03:00.000-04:00

Still looking for a quick and easy breakfast on the go! Today, I tried MorningStar Farm's Bacon, Egg and Cheese Biscuits. Each biscuit has 270 calories, 8 g fat, 40 g carbs, and 9 g protein. They can be prepared in the microwave for 45 seconds or baked in the oven at 400 for 20 minutes. After my previous negative experience with microwaved bread, I decided to bake mine in the toaster oven. It

What's for dinner?

2011-10-16T18:14:00.000-04:00

What can be done to make dinner time more efficient, healthier, calmer and more pleasant? Robin Miller has made a name for herself by creating "Quick Fix Meals." Here are some of her tips:Get chopping over the weekend. Use an egg slicer to slice mushrooms and strawberries in a flash. Freeze 1/2 cup measures of ingredients such as onions and peppers to make quick soups and stir fries Buy meats

Protein, Weight Control and Muscle Pain

2011-10-14T13:20:00.000-04:00

Today, a new client told me that he was sore after our last workout. Before I could say anything, a client I've had for a year stopped and said, "Did you eat your protein and drink your water?" She continued talking about the difference she noticed in her own healing when she increased her protein intake. I was so proud! Yesterday, webmd.com published "Watching Your Protein May Be Key to

Addressing the Fat Loss vs. Muscle Building Myth

2011-10-13T09:55:00.001-04:00

As I hear conversations at the gym, I like to address them in my blog. For months, I have been hearing misinformed people talk about muscle building vs. fat loss workout routines. Along with this I am going to include those who tell me their goal is to work on their stomach, thighs, glues, etc.Diet plays the largest part in physique goal achievement. To gain weight, eat more calories. To loose

Food Review: Jimmy Dean D-Lights

2011-10-12T13:56:00.000-04:00

In the cold, dark, early morning rush to get to work, I don't like getting up even earlier to cook breakfast. So, I've been looking for healthy options to grab and eat in the car. I decided to try Jimmy Dean's D-lights Turkey Sausage Muffin. Each sandwich contains 260 calories, 8 g fat, 18 g protein, and 29 g carbohydrates. To cook from frozen, defrost for 1 minute 30 seconds and then heat

Portion Control

2011-09-07T11:40:00.000-04:00

Often, clients begin an exercise program, but fail to see the results they were hoping for. Yes, they increase strength, cardiovascular endurance and power, but become frustrated because their pants still fit the same way. I always ask about diet. And I almost always get the same answer, "I eat well," followed by a list of everything they ate during the day. Mostly, they are right about the

Why am I not making progress?

2011-09-06T11:45:00.000-04:00

90% of the time the problem is diet, eating too much or not enough. To change your body, you need to make changes in what and how you eat, how you schedule your time, and how active you are. Are you ready to make a change?

Website review: dailyburn.com

2011-09-05T11:14:00.000-04:00

Dailyburn.com is one of many websites allowing users to track food and exercise. There is a free site and a more comprehensive paid program. The free program allows users to enter a personal profile to set individual goals, search for exercise programs, design workouts, search for foods, and enter personal recipes and foods for nutritional values. It then complies the data to determine how

My Motivation, Part III: Likes and Dislikes, Motivation and Concentration

2011-09-04T08:00:00.002-04:00

I like being able to challenge and compete with myself each day with my workouts and to have the capability to do a different workout to suit my energy level each day. I also like how I feel after I finish my workout; I feel more energized & "awake" & ready to start the day. (Although it did take a little while for my body to adjust to the working out & to actually look forward to my workout).

Goals: When is enough?

2011-09-02T08:00:00.000-04:00

While looking at a very fit and hard working woman at the gym, my client said, "If I were her, I'd say forget it! I look great! Why is she here? She doesn't need to do this! That is my idea of perfection. When is enough?!" Hobby At some point exercise becomes fun. Yes, enjoyable. And I believe it can be for everyone. I think those who do not enjoy working out could benefit from a shift

Hard Core, 6-Pack Abs, Core Strength, Power Core, and Back Pain

2011-09-01T08:00:00.001-04:00

When your dog is walking you, while tossing out the garbage, hoisting luggage into the trunk, carrying groceries in from the car, mowing the lawn,or opening a jar of your favorite pickles, do you consider the fundamental forces of your core? Have you ever felt shoulder soreness after doing an activity you don't usually engage in? Sprained an ankle or twisted a knee? This could be from weak

End of the Summer Fresh Fruits and Vege

2011-08-31T08:00:00.005-04:00

I love the Troy Farmer's Market and try to go every week. The collection of fresh, colorful, seasonal vegetables makes me excied to eat healthy! Unfortunately, my summer has zipped by and I have not been able to make it too often. As the summer (and prime growing season) starts to wind down, I am going to be able to make it again! To get ready, I did some research on what is still in peak

Salmon Roasted in Cilantro Salsa with Quinoa Sopa Seca

2011-08-30T08:00:00.000-04:00

This is one of my favorite recipes! I got it from Clean Eating Magazine. To get some extra veggies, I served it on a bed of sauteed spinach. The leftover salmon is great cold on top of a tossed salad for lunch the next day. Salmon Roasted in Cilantro Salsa Serves: 3-61 poblano pepper 1/3 cup lime juice 2 green onions, sliced 1 cup packed fresh cilantro leaves, chopped 1 tsp canola oil 1/

My Inspiration: Part II- Motivation

2011-08-29T09:02:00.000-04:00

I received many positive responses to Kim's first post on how she gets herself to the gym despite her busy schedule. Here, she tells us how she stays motivated. I continually motivate myself by thinking about how far I have come, how much better I feel, how much stronger I am now compared to only 1-1.5 yrs ago. I also think about the decreased problems I have had with my back, how much

My Inspiration, Part I - Getting There

2011-08-25T10:26:00.000-04:00

Fitness Coach Owner Alan Blond and I were talking about how we use our clients to motivate our own workouts. When we feel like slacking, we think of certain clients and think, 'If I asked him/her to do this today, I have to push myself just as hard!' Immediately, I though of Kim DeFazio. Sometimes I can't help but watch her while she exercises. She is consistent and intense. So, I asked her

Diet v. Exercise

2011-08-03T14:35:00.000-04:00

It's a lifestyle, not one or the other. The better you eat, the more you are able to do with your workouts. The argument for exercise: In the interest of full disclosure, I read a lot of Lee Hayward's programming. Personally, I find that I do better with my diet when I exercise regularly. My body craves more nutritious foods and I feel sick if I eat crap then exercise. The argument for

Quinoa with Currants, Dill, Zucchini and Tofu

2011-08-02T10:51:00.001-04:00

Quinoa (keen-wa) is a grain rich in iron, phosphorous, fiber, and magnesium. Unlike most grains, it has a balanced set of amino acids, making it a complete protein. 1 tablespoon extra-virgin olive oil 1 bunch green onions, chopped 3/4 teaspoons fine-grain sea salt 1 cup quinoa, well rinsed and drained (In its natural state, quinoa is coated with bitter saponins. Most boxed brands are

Meatless Mondays

2011-08-01T14:32:00.000-04:00

The American Heart Association recommends taking a break from meat, once a week and replacing animal protein sources with soy. Since I have several vegetarian clients, I decided to look further. When intensely challenging your muscles, we need an adequate supply of protein to repair and heal. In order to do that, I eat a lot of eggs, greek yogurt, and . . . meat. Here was my attempt at

Life Gets In The Way . . .

2011-07-28T12:55:00.000-04:00

'I don't want to get up during class to go to the bathroom. I am so self-conscious that I think everyone will be staring at my big butt as I stand up and walk all the way to the door. So, it's easier to just hold it and drink less.' 'It's been so tough lately. Everything has taken so much out of me, I don't have the energy to exercise. I eat to make myself feel better. Now, I feel like I'm

Do This to loose fat!

2011-05-02T15:17:00.001-04:00

***Language*** The following were all responses to a friends facebook post asking for the "trick" to loosing stomach fat. The responses upset me, particularly the last one. As I have said and will continue to say, fat loss is about burning more calories than you consume. Cut Back on Carbs and do Jillian Micheals 30 Day Shred ANY program you follow consistently where you eat less calories than

Spring Greens at the Troy Farmers Market

2011-05-01T15:47:00.001-04:00

The Troy Farmers Market had lots of fresh spring greens yesterday! I decided to try some new stuff. Mustard Greens-Peppery, mustard flavor; cooks like spinach, but smoother; can be cooked or eaten rawHigh in vitamins K, A, C and folic acid Low in calories, high in fiber Beet Greens- strong flavor, like swiss chard, sturdy leaf, cooks like spinach but slowercarotenoids, flavonoid anti-oxidants