Sandy The Swinger - Hurricane Workout Routine

Hope you all are staying safe through the storm and aftermath!!! My hometown got hit pretty bad and will continue to be out of power for the next 7-10 days! In any case, I got in a pretty good workout sess today!

I bring you Sandy The Swinger:

*Credit to Tim for the workout name!*

-I completed 3 rounds of the following sets.

-Rep ranges were 12x each, unless otherwise noted


-TRX push up/ burpee/ reverse crunch

-TRX wide grip row/ jump squat/ TRX plank (30 really fun seconds)/ full body sit up

-TRX close grip row/ TRX single leg lunge/ Plyo lunge/ TRX pike/ TRX adduction

- Finished up with 60 seconds of Jumping jax


Stay Fit. Stay Classy. Stay True


P.S. I'm having kettlebell withdrawal!!!

Don't Let Halloween Do Your Diet In

Don't Let Halloween Do Your Diet In

 

 

Use the below simple strategies to conquer candy cravings during Halloween.

Buy late. Avoid stocking up on Halloween candy ahead of time, even if it's on sale. Giant bags of sweets sitting on your table or in your cabinet several days or even weeks before the big day is way too tempting. Head to the store next week, or even the day before, and buy only as much as you think you'll need.

Be picky. When shopping for Halloween candy, choose sweets you don't like. If you can't fight your love of chocolate, opt for Skittles or Sour Patch Kids instead of M&Ms and Hershey bars. That way, even if they're lying around, you're not tempted to dig in.
Give out other goodies. The neighborhood kid may not agree, but you don't have to give out candy on Halloween. Healthier treats, like packaged pretzels or dried fruit, are good alternatives. You can even opt for non-food goodies, such as pencils or stickers.

Go trick-or-treating. Head outside with your kids for a walk around the neighborhood. You'll burn off some calories and get a break from the candy bowl.

Lighten your load. If you notice you have a lot of candy left in your bowl towards the end of the night, start giving out more generous portions to the trick-or-treaters. Your ultimate goal is to end the day with an empty bowl -- without you having to eat any of it!

Eat before you go out. If you're heading to a Halloween party, be sure to have a healthy meal or snack beforehand. A piece of fruit and part-skim string cheese, or even peanut butter and jelly on whole-wheat bread, are both good choices. That way, you'll keep your appetite in check, which will make it less likely that you'll give into the treats at the party.

Share leftovers. If you do have any candy left over afterward, bring it into work and share with co-workers.

Indulge wisely. It's OK to allow yourself to enjoy a little candy -- just be sure you do so carefully. For instance, pay attention to portion sizes. Mini-sized candies can be a good choice as long as you can cut yourself off after one or two. If not, you might want to opt for hard candies or lollipops because they're lower in calories and they last longer.

Stay Fit. Stay Classy. Stay True

Jenna

References:
http://www.thatsfit.com/2009/10/16/dont-let-halloween-do-your-diet-in/

Pumpkin Pie Protein Shake Recipe

Pumpkin Pie Protein Shake Recipe

 

 

 

Ingredients

• 2 scoops vanilla protein powder
• 6 oz almond milk
• ½ cup pure canned pumpkin
• 1-5 drops vanilla extract
• 4 oz water (more for a thinner shake, less for a thicker shake)
• Ice
• Pumpkin Pie Spice to taste

Directions:

• Blend all ingredients to desired consistency

Stay Fit. Stay Classy. Stay True

Jenna

 

References:
http://mollygalbraith.com/blog/my-favorite-protein-shake-recipes/

 

How to Find Time to Exercise – However Busy You Are

 

 

 

We all know we should get more exercise, but most of us are not nearly as active as we want to be. However busy you may be, exercise is important! It isn’t just a way to cut your risk of future health problems , it also gives you more energy on a day-to-day basis, and will help you feel on top of things in a hectic life.

Here’s how to find time to exercise, without letting busyness stop you.


Step #1: Don’t Fixate on the Gym

Some people equate “exercise” with hour-long gym sessions. You don’t need an expensive, complicated or time-consuming routine in order to get the health benefits of exercise.

If you’re too busy to get to the gym, try a brisk 20 minute walk during your lunch hour.

If possible, have a more active commute: walk to work, get off the subway/bus one stop before yours, take the stairs, or cycle instead of driving.

Do it: Look at your typical daily schedule, and find a way to get at least 20 minutes of exercise. You might find this easiest if you break it into two 10 minute sessions.

Step #2: Make Exercise a Priority

Even if you don’t consciously prioritize your tasks, you almost certainly have a sense of what’s important and what’s not. When you’re busy, you can’t handle absolutely everything that comes your way – you need to decide what truly matters. If you tell yourself that exercise is a priority for you, you’ll find it easier to make time for it.

One good way to do this is to be active for at least for a few minutes. You can do it first thing in the morning – even if that makes setting your alarm ten minutes earlier.

Do it: Write down at least three reasons why exercise matters to you. Now, look for a way to make exercise a priority in your life.

Step #3: Track Your Progress

One good way to stick with your plan is is to keep a record of the exercise that you do. This could be as simple as putting a check mark on the calendar for each day that you successfully do 20 minutes or more of exercise.

If you want something more involved, you could keep an exercise log in a little notebook or spreadsheet, recording what you did at each session, and for how long.

Do it: Decide on a way to track your progress: something that will work well for you. Don’t make your tracking system so complex that you put off using it, though.

If you’re truly so busy that you can’t find 20 minutes a day to exercise, look for ways to cut back on some of your other commitments!

Stay Fit. Stay Classy. Stay True

Jenna

References:

http://www.pickthebrain.com/blog/how-to-find-time-to-exercise-however-busy-you-are/

Normal Weight Fluctuations

Normal Weight Fluctuations

 

Causes

Weight fluctuations happen to everyone. One of the leading causes of weight fluctuations is water retention. You retain water due to factors such as hormone fluctuations, increased in sodium intake, the weather, decreased fluid intake, increased intake of starchy foods and the effects of certain medications. If you begin a new exercise program you may also notice a temporary weight increase as you build lean muscle tissue, which weighs more than fat tissue.

Prevention

You cannot prevent all weight fluctuations. However, dietary and lifestyle changes may help limit them. Avoid water retention by controlling the level of sodium and water in your body. Limit your sodium intake to less than 2,300 mg per day and increase your water intake enough to keep your urine color clear to light yellow -- approximately 8 to 10 glasses of water per day. If you are 51 years old or older or suffer from hypertension, diabetes or kidney disease, keep your sodium intake below 1,500 mg each day. Your fluid requirements increase during hot weather and during exercise.

Weight Tracking

If you chose to track your weight using a scale, you increase your likelihood of seeing your weight vary from day to day or week to week. Aim to weigh yourself at the same time of day, on the same day of the week, wearing the same clothes and using the same scale.

Eating and drinking

Weighing yourself after eating a meal or drinking a large amount will give you a falsely high measurement. Weighing yourself after you sweat a lot, such as after working out, will give you a falsely low reading.

Sodium intake

The large amount of sodium leads to water retention and a falsely high weight.

Carbohydrates

A meal high in simple carbohydrates will also cause you to hold water and temporarily raise weight. Similarly, high protein and low carbohydrate diets give a false impression of weight loss when the body is simply losing carbohydrate and water weight.

Hormones

Water retention, and therefore weight, fluctuates with a woman's menstrual cycle.

Tips

If normal weight fluctuations cause you distress, see below for some alternative solutions for tracking progress.

• Measure your weight loss by monitoring how your clothes fit.
• Use a tape measure to measure the circumference of your Chest, waist, hips, thighs, calves and arms.
• Track body fat%, instead of weight.
• Weigh yourself weekly at the same time of day in the same clothing to get the most accurate weight.
• Keep in mind that weighing yourself later in the day will produce a higher reading.

Stay Fit. Stay Classy. Stay True

Jenna

References:

http://www.livestrong.com/article/29567-normal-body-weight-fluctuation/#ixzz28rDagMYf

 

http://www.livestrong.com/article/483913-normal-weight-fluctuations/#ixzz28rCqKM6h

The Best Foods to Build Lean Muscle

The Best Foods to Build Lean Muscle

Strengthening the body not only adds to your appearance, but decreases the risk of sickness and injury. An increase in lean muscle also speeds metabolism and dramatically improves your overall health and vitality. However, muscle does not grow by lifting weights alone, proper nutrition is essential. Below is a list of some of the best foods to help build lean muscle mass.

 

Fat-Free Greek Yogurt

Greek yogurt has up to double the protein of traditional yogurt while cutting your carb intake. Too many carbs can slow the progress of your muscle-building routine.

Cottage Cheese

For a low-fat, muscle-building snack, cottage cheese is your best choice. Whey protein, an effective and often expensive bodybuilding supplement, is made from cottage cheese. Cottage cheese is very rich in casein, a dairy protein which digests slowly. Cottage cheese eaten shortly before bed will give your muscles the protein they need to rebuild overnight.

Low-Fat Milk

Milk has lots of protein, and it also contains 264 mg of calcium, which plays a role in muscle development as well as bone strength.

Lean Meat

Anyone trying to gain lean muscle mass should get plenty of lean red meat. Red meat offers advantages that other protein sources don't, including high amounts of iron and essential amino acids.

Chicken Breast

Chicken breast is very high in protein, low in fat, easy to prepare and is easily incorporated into most styles of cooking.

Turkey

Although meat nets lots of muscle-enhancing protein, it is also often loaded with unhealthy substances like saturated fat and cholesterol that can put a crimp in your workout. Skinless Poultry is generally the smart choice.

Canned Salmon

Salmon is a lean source of muscle-enhancing protein, just like tuna, but unlike tuna it contains more heart-healthy omega-3 oils and lower levels of toxins like mercury.

Eggs

An egg nets you a whopping 7 g of protein. Unlike many other forms of protein, it's considered "perfect" in that it contains all of the amino acids your body needs. Eggs are also extremely versatile when it comes to cooking. Keep in mind that eggs also contain cholesterol, so either opt for a yolk-free egg product or discuss your dietary plans with your doctor if you already suffer from cholesterol problems.

Shrimp

Packed with protein, shrimp has little fat and is an excellent source of vitamin D, a vital nutrient that has few sources. Furthermore, it contains iron and the antioxidant selenium.

Stay Fit. Stay Classy. Stay True

Jenna

 

References:

 http://www.livestrong.com/article/334072-the-best-muscle-building-foods/#ixzz28d0lzxga

http://www.livestrong.com/article/338560-the-best-foods-for-muscle-building/#ixzz28d1QznLu

http://www.livestrong.com/article/331371-food-for-muscle-building/#ixzz28d1k50gF

Reasons Why Women Should Strength Train

 

Reasons Why Women Should Strength Train

Lifting heavy weights won't make the ladies turn into the next "Incredible Hulk" because females simply do not have the testosterone levels to pack on tons of mass. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Testosterone is the primary muscle-building hormone in the body. Since women have significantly less testosterone, they cannot put on muscle mass as easily as men. In addition, most women don't consume enough calories to create the mass. To become "bulky", you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis.

1. Calorie burn

It takes more energy (calories) for your body to maintain muscle cells than it does fat cells. Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.

2. Greater Muscle Definition

When you lift light weight, the muscles are barely challenged. As a result, your muscles won't feel any need to adapt (grow) since they can easily handle what you throw at them. Push yourself harder and take the weight up to the next level - that's when you see muscle definition and form improve.

3. Improved Functional Strength

Since you get much stronger by lifting heavier weights, everyday activities will get much easier over time. Muscularity also means a lower chance of injury if you participate in sports or other activities.

4. Strong Bones

Lifting weights can be your best defense against osteoporosis. When you lift weights you engage muscles that pull on the tendons which, in turn, pull on the bones. This added stress makes bones stronger.

5. Happier and less stressed

Weight training has the power to induce pleasure by releasing endorphins, the “feel-good” chemical in your brain. In addition, exercise reduces levels of the stress hormone cortisol, relieving feelings of anxiety and agitation.

6. Reduces the risk of diabetes

Lifting weights helps improve the way your body processes sugar, which can help prevent diabetes. And if you already have diabetes, research shows that extended periods of strength training improve blood sugar control as well as taking a diabetes drug. In fact, the combination of strength training and aerobic exercise may be even more beneficial than drugs.

7. Fight The Aging Process

It’s inevitable. We are all getting old. By loading your body/bones with weights and exercising with big movements (i.e. Squats, Deadlifts, Overhead Press), you are increasing your bone mineral density and strengthening your joints. You will be at a lower risk for breaking your bones, feel less aches and pains and not see as drastic of a decline in your metabolism as you would if you never lifted.

8. Mommyhood preparation 

The stronger your body, the greater your body will be able to withstand the weight gain during your pregnancy and the faster you will be able to shed the pounds after you give birth. 

9. Empower Yourself

When you lift weights, you are adding a new fulfilling dimension to your life. When you commit yourself to your new lifestyle of lifting weights, you are challenging yourself mentally in ways that you never have before.  Imagine how this new found sense of empowerment could carry over into other areas of your life?

10. Makes your ass look good

Just Saying!

Stay Fit. Stay Classy. Stay True

Jenna

References:

 

http://www.livestrong.com/article/557657-8-reasons-why-women-should-lift-weights/#ixzz28NwzpJ5o

 

http://www.bodybuilding.com/fun/girls-get-your-guns-why-women-should-lift-weights.html

 

http://danazilber.com/2012/09/7-sizzling-reasons-women-need-to-lift-weights-and-lets-debunk-some-myths-while-were-at-it/