Milk Drinkers May Lose More Weight

Milk Drinkers May Lose More Weight

 

 

This blog was inspired by a client who told me that she had seen more weight loss once she started having more dairy in her diet. I decided to research into this and found the following information quite interesting.

Milk and milk products provide a number of vitamins, minerals and other nutrients essential to building strong teeth, bones and muscles as well as maintaining a healthy blood pressure. Studies are now showing that dairy products may also have an added benefit for your weight. The same nutrients responsible for preventing bone loss could help encourage better weight management!

Misconceptions

It's a common misconception that you should avoid dairy when trying to lose weight. Though certain dairy products can get in the way of weight loss goals, especially those high in fat. Sticking with low-fat or fat-free varieties can help lower your caloric intake while still providing enough calcium, protein and other nutrients to strengthen bones and build muscle.

 

Effects

The calcium from milk and other dairy products regulates your energy metabolism. Diets high in calcium not only help reduce weight gain associated with high-calorie diets by inhibiting the conversion of calories into fat, but it may also stimulate an increased thermogenesis.

 

Recommendation

The U.S. Department of Health and Human Services recommends getting at least 2 to 3 cups of low-fat or fat-free milk or equivalent dairy products each day for an average diet. Even if you're trying to lose weight, you should consume this amount of dairy daily.

 

Below are general calcium recommendations based on the Dietary Reference Intake (DRI):
 

Age (Years)	Calcium (mg/day)	Dairy Servings
1-3	500	3 servings
4-8	800	3 servings
9-18	1,300	4 servings
19-50	1,000	3 servings
51+	1,200	4 servings

Tips to increase the calcium in your diet:

• Use skim or 1-percent milk instead of water when cooking your oatmeal.
• Try string cheese (part-skim milk mozzarella) as a snack.
• Use Greek yogurt (non-fat or low fat)
• If you are lactose-intolerant, try Lactaid milk or calcium-fortified low-fat soy milk, or use the Lactaid pill when eating dairy to break down the indigestible milk sugar.
• Keep your maximum dosage of calcium for one sitting to approximately 600 mg, since our bodies can't absorb much more than this at one time.
• Avoid taking calcium with your multivitamin or iron supplement because they compete for absorption.

Weight Loss

Simply consuming more dairy products won't lead to weight loss on its own. Reducing calories is the key to any successful weight-loss plan. You must burn more calories than you consume to lose weight. Any calories not converted into energy are stored as fat, which contributes to weight gain. By reducing caloric intake or increasing physical activity, you can prevent the conversion of calories into fat and promote weight loss.

Calories

Because 1 lb. of fat is equivalent to 3,500 calories, you need to create a 3,500-calorie deficit to lose weight. So, to lose 1 lb. of weight each week, you need to cut out 500 calories from your daily diet, burn 500 calories through exercise each day, or combine the two to produce the 500-calorie daily deficit.

Stay Fit. Stay Classy. Stay True,

Jenna

References:

http://health.yahoo.net/experts/weightloss/got-milk-weight-loss

 http://www.livestrong.com/article/282986-dairy-weight-loss/#ixzz24wPwMnBb

Weekend workout

My main focus for today's training session was on strength.

Two words: Mission accomplished!

-Handstand practice

-Pull ups - getting approx 6 straight pulls on each set

-Dumbbell Bench press -I'm back up to pressing 40's after doing months of postural work!!!

- Close grip rows -66 lbs

-Incline dumbbell bench press -35 lb DBS

- Lat pulldowns- 66 lbs

Hope you all have a great weekend!

Stay Fit. Stay Classy. Stay True
Jenna

Chocolate Covered Strawberry Protein Shake

Chocolate Covered Strawberry Protein Shake

This chocolate covered strawberry protein shake recipe is super easy to make and is delish! Give it a try and enjoy! =)

Ingredients:

• 1 scoop of Chocolate Protein Powder (I used DotFit Protein Powder)
• 1/2 cup frozen or fresh strawberries
• 1/2 cup water
• Ice

Directions:

Place all ingredients into Magic Bullet (my preference) or Food Processor.

*I used a lot of ice to thicken it up. The consistency was similar to ice cream.

Stay Fit. Stay Classy. Stay True

Jenna

How To Do A Pull-Up

How To Do A Pull-Up 

Pull-ups & Chin-ups force you to lift your own body-weight. They are one of the best strength training exercises you can do for upper-body strength.

What are Pull-ups & Chin-ups?

Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar.

The difference between Pull-ups & Chin-ups is in the grip. Pull-ups are when the palms are facing away. There is less bicep involved, making it harder. Chin-ups are when the palms are facing you. This works your biceps more making it easier.

Benefits:

• Build Muscle
• Stronger in other lifts(overhead press & bench press)
• Shoulder Health

What if You Can't Do 1 Pull-up or Chin-up?

• Chin-ups. Chin-ups are easier than Pull-ups. If you can't do 1 Pull-up, try Chin-ups.
• Resistance Band. Attach a resistance band around the pull up bar. Place your foot into the resistance band so that the band centers in the middle of your shoe. Holding onto the bar, pull yourself up and put your other foot in the same position, so that you are basically standing on the resistance band. Lower yourself back down slowly.
• Ask For Help. Ask someone to grab your sides with their hands. Let him help you on the way up by squatting down & pressing up.
• Use Momentum. Jump up & use momentum. Control yourself on the way down.

How To:

Step 1

Find a crossbar to use, preferably located about two feet higher than the top of your head, so as to allow for full extension of the arms. Make sure it's sturdy, as it should be able to support your entire body weight and the strain of pulling down on it.

Step 2

Reach up to the bar and grasp it with both hands, with your palms facing your direction (palms out is considered a pull-up). Make sure to straighten your arms all the way.

Step 3

Take a nice deep breath in.

*As with all exercises, its easier to inhale at the beginning and exhale during the strenuous part.

Step 4

Look up at the bar and pull yourself up. Make an effort to get your chin up to bar level.

Step 5

Slowly lower yourself back down by unbending your elbows

 

Stay Fit. Stay Classy. Stay True

Jenna

References:

 

 http://www.livestrong.com/article/212835-how-to-do-a-chin-up/#ixzz24PO6RnhQ

 

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

The Turkish Get Up

The Turkish Get Up

History

The Turkish Get Up is An old exercise that dates back to Turkish wrestling 200 years ago. A beginner was not allowed to move on to their next level of training until they were able to lie down next to a heavy (100lb) kettlebell on the floor and gracefully move to a standing position with the weight overhead using total control.

Bringing us 200 years later, if you watch the typical American get up from the floor you do not see beauty or grace, instead you hear the grunts of effort because getting up from the floor has actually become “difficult”.

This exercise will teach you how to move with grace, how to find strength where you need it, and how to use it when you need it.

Benefits

• T-spine mobility
• Hip mobility
• Hip extension (glute) strength
• Shoulder stability
• Body awareness and proprioception

How to Perform the Get up

I will only list the steps for the beginning portion of the get up as there are many ways to follow from here (windshield, high bridge, side step, etc.). The steps listed below require the most learning and core control.

Spend some time learning this portion first, then you can work your way up to standing. Start with your own body weight, and be conservative with the weight as you begin to load it!

Cuddle – The Start – lie on your side on the floor with whatever weight you are using next to you.

Roll to Press – roll onto your back, use BOTH hands to press up, then set the opposite arm and leg on the floor.

Press to Elbow – work on pulling your body up to the elbow.

Elbow to Post- get up on your hand to a straight arm T-position

I'd love to do this and hope it happens sometime soon!! Anyone down? ;-)

This was too cute to not share!!!

Stay Fit. Stay Classy. Stay True

Jenna

References:
http://www.t-nation.com/free_online_article/exercises/short_topic_the_turkish_getup

http://robertsontrainingsystems.com/blog/turkish-get-ups-step-by-step/

http://joeysgymclass.com/?p=547



Should You Work Your Abs Everyday?

Should You Work Your Abs Everyday?

You don’t need to do abs exercises to get a strong core, or even a six-pack

-Focus on compound exercises like front squats with a barbell/dumbbell, dumbbell lunges, or even polymeric push ups.

-Another option is using stabilization exercises that works not just your abs, but your balance, lower back, and even arms and shoulders.

Frequently working abs can lead to posture problems

-When you have a desk job, or sit down in a chair for a few hours, your shoulders tend to rotate forwards so that your body becomes hunched over.

-Doing crunches will make us hunch over even more by forcing our ab muscles to tighten and shorten.

-Working abs every day may only make posture problems worse.

*Stretching and foam rolling can help correct rounded shoulders and improve posture.

Abs exercises don’t remove belly fat

-The idea that you can remove stubborn body fat from one particular body part could be thebiggest myth in the fitness industry.

-Doing ab exercises will not burn any more fat off your body.

-Getting a six-pack requires achieving a low level of body fat (it is not how many crunches, or ab exercises you do).

-Your time is much better spent preparing your meals, planning your meals, or focusing on compound exercises.

Working abs every day is inefficient

-Let’s say you spend 10-20 minutes every day doing ab exercises. You could have spent that time doing high intensity interval training, stretching, foam rolling, and a lot of other activities that would likely be A LOT more beneficial to your body.

Working abs every day can lead to muscle imbalances

-Not only can working out abs every day lead to postural problems, but also muscle imbalances. Your abs complex, which is all your ab muscles are comprised of the rectus abdominus, transverse abdominus, internal obliques, and external obliques. If you do standard crunches 7 days a week for 300 reps, your rectus abdominus muscle (the six-pack muscle) is likely to get trained much more intensely than the other abs muscles.

-If you do get your rectus abdominus too strong relative to your other abs and lower back muscles, you may be more susceptible to injury.

Stay Fit. Stay Classy. Stay True

Jenna

References:
http://www.builtlean.com/2012/03/09/abs-everyday/



Benefits Of Doing Handstands

Benefits Of Doing Handstands

Confession: I LOVE handstands. I have been practicing my handstands over the last couple of weeks and have already seen improvements! I have listed below why this exercise has become one of my favorites and why it is a great strength builder.

Form

-You can perform a handstand by starting in a lunge position with your hands flat on the ground, shoulder-width apart, and shoulders extending beyond your fingers. 

-Push off from your bent leg until it is straight above your head

-Immediately bring the other leg to join it, using the momentum from your push. 

*In order to maintain this upright, erect position, you must balance your body weight so that the center of gravity is between two arms.

Benefits

-Increases your concentration abilities. 

-Increases the blood flow to your brain, which might rejuvenate your mental alertness and energy and improve your overall blood circulation.

-The handstand pose is also said to soothe and calm your mind as well as your body, which might make them a great stress reliever!

-Helps increase your muscle strength without having to use weights 

-Helps you learn how to use your own body weight as resistance

-Makes you stronger to be able to do other gymnastics and physical tasks. 

-Works out ALL the muscles in your body at the same time (I'm a huge fan of the "more bang for your buck" exercises).

Give it a try and please use a spotter if you are a new at this!!!

Stay Fit. Stay Classy. Stay True

Jenna

Reference:

 http://www.livestrong.com/article/402622-what-are-the-health-benefits-of-doing-handstands/#ixzz247BDslLo

What is a Vision Board?

What is a Vision Board?

 August is goal setting month for me and this year I decided to create my very first vision board with my goals rather than just writing everything down in a word document. I am a very visual person, so this was the perfect idea for me. I gathered photos through google images over the course of a week based on goals I wanted to achieve over the next 12 months. I printed all of the photos and cut them using an exacto knife. I knew I wanted to hang my vision board once complete, so I bought a picture frame and used the piece of paper that came with the frame to paste the photos to. It is now hanging in my apartment so I am constantly reminded to take action to achieve my goals!

 A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.

Making use of vision boards serves several purposes, some of which include helping you to:

• Identify your vision and give it clarity.
• Reinforce your daily affirmations.
• Keep your attention on your intentions.

 Once you dream it, the next step is to believe it. In addition to images, vision boards can include words, phrases or sentences that affirm your intentions. Affirmations express who you really are, release you from  limiting beliefs, and allow you to know that the possibilities really are unlimited.

 Your vision board is a constant reminder of where you intend to be. Appealing to you on both conscious and subconscious levels, a vision board can work wonders toward keeping your mind focused on your goal, your attention on your intentions, and your life headed in the direction you choose.

Feel free to share photos of your vision boards with us!!

References:
http://www.makeavisionboard.com/what-is-a-vision-board.html

My Vacation workout!

It's never easy sticking to a workout when traveling! For me, I love to see what other gyms look like, what kind of equipment they have, and I totally enjoy scoping out the funky toys ( i.e. surf board reformers!). Luckily the Revel Hotel in Atlantic City has a fabulous gym equipped with kettlebells!!! I was pumped!

Here was my workout for today:

3 sets:

Lat pull down
Push up
30 second jumping jacks
30 second plank

3 sets:

Kettlebell swing
Kettlebell goblet squat
Kettlebell single arm row
Burpee

2 sets:

Lateral handstand walks
Kettlebell snatch

10 ways to stay fit while vacationing:

1. Swim in the hotel pool
2. Walk the hotel grounds
3. Rent a bicycle
4. Exercise in your hotel room ( push ups, lunges, squats, jumping jacks, planks, burpees)
5. Go Dancing
6. Bring a workout DVD
7. Go for a run
8. Pack a frisbee or football
9. Check out the hotel gym
10. Sign up for a local gym class

Diet-Friendly Alcohol Choices

Diet- Friendly Alcohol Choices

A key to any successful lifestyle change is moderation. While alcohol is fat-free and low in carbs, it's important to remember that it's the calories that count when it comes to weight management. Even if you are careful about your alcohol consumption, all drinks are not created equal on the dieting scale and some choices are better than others. Although you needn't completely cut out alcohol from your diet, making smarter choices when visiting your favorite bar can help your diet finally succeed.

Wine

Choose wine over other alcoholic beverages. A traditional white wine has only 120 calories per 5 oz. serving.

Beer

Drink a light beer. While the taste may be slightly different, you can save yourself anywhere from 60 to 100 calories per bottle.

Tip: When you drink beer, make sure that you use a can or a bottle; it's harder to control your portions when drinking beer from a pitcher. If you order a pitcher, split with friends and rink one glass only.

Mixed Drinks

Avoid mixed, fruity cocktails. Most are made with sugary syrups, which can add calories to your daily count. Because each bar and club mixes drinks differently, its virtually impossible to know the exact calorie count in a mixed drink.

Tip: If you must choose a mixed drink, ask for calorie-free mixers, such as diet seltzer and diet tonic.

Additional Tips:

-Drink slowly and savor your drink.

-Avoid taking shots or downing drinks quickly.

-Alternate an alcoholic drink with a seltzer or bottle of water as it will slow your drinking and gives you a chance to consider carefully the repercussions of ruining your diet with a night full of binge drinking.

I love margarita's, but they do have a ton of calories in them! Below is a Low Calorie Margarita recipe!

Low Calorie Margarita Recipe

Ingredients

1 tub Crystal Light lemon-lime drink mix 2 cups water Juice of one lime 8 oz. tequila 6 oz. Grand Marnier 4 oz. Presidente Mexican Brandy

Directions:

Put all ingredients into blender and blend. Garnish with a wedge of lime.

Warning: Be careful, this margarita in sneaky strong. ;-)

References:

 http://www.livestrong.com/article/205378-how-to-drink-alcohol-diet/#ixzz23BRM8BFK

http://margaritatexas.com/recipes/lowercalmargarita.php

How to Order In a Restaurant When Dieting

How to Order In a Restaurant When Dieting

Probably not the best choice!

 It's Friday, therefore you are likely going to dine out at least once over the next couple of days. For those watching their calorie intake, this might be a nerve racking feeling. See the below tips on how to order in a restaurant when dieting. Many restaurants may feature large portions and high-fat dishes made with plenty of cream, butter and oil, but you can still lose weight and eat out, if you make wise choices!

Menu Tips

Tip 1: Learn to translate menu language. Avoid anything battered, fried, in a cream sauce, mornay sauce, special sauce or Bernaise sauce. Ask for a salad or a plain baked potato instead of french fries.

Tip 2: Ask for salad dressing or gravy on the side and use the smallest amount possible to flavor your meal.

One of my favorite tips it to dip your fork in the dressing or gravy, then taking a portion of the salad or entree onto the fork. You get the flavor without a lot of excess calories!

Tip 3: Ask your waiter how foods are cooked and request the chef leave off excess butter or oil. Many restaurants now feature a "Low Calorie" section on the menu. Look for this and give it a try.

 

 

What to Order

If you love Italian food, stick with pasta with red sauce, such as marinara, and skip high-fat meats, such as sausage. Stick with vegetarian pizza; eat only a slice or two instead of half the pie.

In Chinese food restaurants, skip anything breaded, such as sweet-and-sour pork or lemon chicken, in favor of lo-mein, stir fries and soups. Ask for your entree to be made with broth instead of oil.

In a steakhouse, order a lean cut, such as sirloin or London broil, and a plain baked potato and salad.

At a Mexican food restaurant, opt for fajitas or tortilla soup.

*Check the children's menu for smaller servings.

Dining Strategies

Tip 1: Ask for a to-go bag or box with your entree. Immediately put half the food in this box and set it aside for another meal.

Tip 2: Split your entree with your dinner companion. 

Tip 3: If your meal comes with bread or chips, ask the waiter to take the bread basket away.

Tip 4: Order water or unsweetened iced tea with your meal instead of soda or alcohol.

References:

http://www.livestrong.com/article/336504-weight-loss-restaurants/#ixzz239Mwcfwr

What is a KETTLEBELL?

I want the whole collection!!

(http://www.demonbells.com/)

What is a KETTLEBELL?

As most of you know, my favorite modality is KETTLEBELLS!! I use them with all of my clients and I structure my workouts around the bells at least 3 days a week for conditioning!

Kettlebells are iron, cannonball-shaped weights with an attached handle on the top. The kettlebells are available in weights ranging from 10 pounds to 106 pounds, and exercise routines can involve one or two kettlebells.

History

Several hundred years ago, kettlebells were used in "strong man" contests in Russian villages. Kettlebells came to the United States in 2000. U.S. military and law enforcement personnel were first to train with kettlebells, and martial arts practitioners soon followed. Kettlebells were eventually adopted by mainstream health clubs.

Benefits

Kettlebell workouts feature benefits that other modalities may lack. By swinging the kettlebell, you use your body's core muscles to keep your balance while you move. This exercise effectively works your entire body at once! Exercising with kettlebells targets all of the major muscle groups as well as the stabilizing muscles delivering a full-body workout in an extremely efficient amount of time. Working out with a kettlebell guarantees to get your heart pumping which translates into aerobic and metabolic benefits. Compact in design, the kettlebell is a complete, portable gym.

 

Example Kettlebell Routine:

Group1

• Goblet Squat
• Floor Press
• Alternating bent over row
• Swing

Group 2

• Single leg deadlift
• Alternating shoulder press
• Single arm swing
• Windmill

                                             

 

 Stay Fit. Stay Classy. Stay True.

 

Jenna

 

References:

 

http://www.bodybuilding.com/fun/kettlebell_training_fat_loss.htm

 

http://www.livestrong.com/article/130960-kettlebell/

 

  

St. Jude: Finding Cures. Saving Children

St. Jude: Finding Cures. Saving Children

The mission of St. Jude Children’s Research Hospital is to advance cures, and means of prevention, for pediatric catastrophic diseases through research and treatment.

Values:

• A commitment to providing patients with the highest quality of medical and supportive care, and their families with the level of information and support necessary for them to make informed decisions and to become active participants in the care of their children.
• A commitment to respect the ethnic, cultural, religious and lifestyle differences of patients, their families, our colleagues and our supporters.
• A commitment to our donors that every dollar donated will be wisely spent toward achieving their Mission of advancing cures, and means of prevention, for pediatric catastrophic disease through research and treatment.
• A commitment to a culture of excellence, innovation and creativity, not only in our research, but in everything we do.
• A drive and a sense of urgency to succeed.
• Honesty, integrity, and accountability in their actions and decisions.
• A commitment to diversity.

Facts:

• St. Jude has treated children from all 50 states and from around the world.
• On average, 7,800 active patients visit the hospital each year, most of whom are treated on an outpatient basis.
• St. Jude has 78 inpatient beds and treats upwards of 260 patients each day.
• St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute.
• St. Jude is the first institution established for the sole purpose of conducting basic and clinical research and treatment into catastrophic childhood diseases, mainly cancer.
• Research findings at St. Jude are shared freely with doctors and scientists all over the world
• No family ever pays St. Jude for anything.
• In its most recent survey, Parents magazine named St. Jude the No. 1 pediatric cancer care hospital in the country, based on the magazine's survey of more than 75 children's hospitals nationwide.
• St. Jude has developed protocols that have helped push overall survival rates for childhood cancers from less than 20 percent when the hospital opened in 1962 to 80 percent today.

Need I say more? This Foundation ROCKS!!!

So you may be thinking, why am I writing about this foundation? Reason being is my amazing, hard working, dedicated client Minna Urrey (see below photo of her badassness) is running the 2012 Warrior Dash with her colleagues at SkyBridge Capital and in the process is raising money for St Jude's Children's foundation!!!!! Please contribute to the cause as every little bit helps!

Here is the link to her page:


 www.mystjudeevent.org/minna


Select donate on the page to make a donation in support of the mission of St. Jude — finding cures and saving children. Your gift will help the doctors and researchers at St. Jude find new treatments for cancer and other deadly diseases.

                                             

            Stay Fit. Stay Classy. Stay True.

                      

                              Jenna

References:

http://www.stjude.org/stjude/v/index.jsp?vgnextoid=f87d4c2a71fca210VgnVCM1000001e0215acRCRD

Train like a Gymnast

Since I was a little girl, I was fascinated  by gymnastics. Friends and family thought I'd be competing in the Olympics one day because it just came so naturally to me. You would always find me practicing flips, handsprings, and cartwheels! As I got older I stopped taking classes, but I am planning to join some adult gymnastics classes at Chelsea Piers this Fall!

Gymnasts must have extreme strength, flexibility, and endurance. Conditioning exercises for gymnasts break down depending on the parts of your body you are specifically training. Here we will explore some examples along with some sample exercises.

Flexibility

Flexibility training exercises are designed to improve your dexterity during routines as well as prevent you from pulling muscles during a full routine.

If you are looking to improve flexibility in your legs, performing exercises such as the pike stretch and front lunge will help you loosen up your hamstrings as well as your quadriceps. If you are looking to increase flexibility in your arms, performing arm-up rotator cuff stretches with a wooden stick or pole will improve your arm rotation.

Strength

In addition to increasing your power and strength during a gymnastics routine, strength-training exercises will help improve your control and coordination during an exercise.

Handstands for 30 seconds to a minute at a time will help improve your arm strength as well as your body control during a routine (I'm currently working on lateral handstand walks). In addition, push ups and leg extensions will help strengthen your arms and legs, testing the endurance for extended periods of time. While on the parallel bars, place a hand on each bar, bending at the knees and lowering yourself down. Perform three sets of 20 lifts to improve arm and upper body strength.

Endurance

Endurance exercises will help improve your follow through at the end of long routines.

For the uneven bars, jumping between the lower and upper bar repeatedly for two minutes will help strengthen your upper body as well as improve your endurance. On the mat, performing your routine several times without stopping will help boost improve your endurance. Basic endurance training such as running, jogging or biking can also be helpful for gymnastics looking to give their endurance a boost.

Core

Core-training exercises are designed to help strengthen your core muscles, ranging from your abdominal muscles to your lower-back muscles. 

Planks are a basic exercise that will help strengthen these muscles. Performing sets of 30-60 seconds will help strengthen the core. In addition to basic exercises, performing leg lifts while balancing either on the uneven bars or the parallel bars will help strengthen your core muscles and legs. Lift your legs up until they are parallel with the ground, slowly lowering them back down and repeating until fatigued.

Rings <3 <3 <3

I have been trying out some exercises on the gymnastics rings at the gym.  I have listed below a sample exercise routine for building strength using the rings as your modality.

• Pull ups
• Support holds
• Rows
• Declined Push ups
• Dips
• Hanging (L-sits, knee raises, roll ups)

*All of the above exercises can be performed with a TRX if you do not have access to rings

Stay Fit. Stay Classy. Stay True.

Jenna

References:http://www.livestrong.com/article/455326-gymnastic-conditioning-exercises/#ixzz22m5TwkdF