Poll: Where do you prefer to workout???

 

Read my last post:  Gym Membership vs. Workout DVDs

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Tags: fitness, fitness dvd, group exercise, gym, home workout, workout

Gym Membership vs. Workout DVDs

I just can’t make up my mind!  I’ve been struggling with the decision of whether to continue my gym membership or cancel it and workout at home.  Frustrated with seeing my $32 a month go to waste, I temporarily “froze” my gym membership.  Like a lot of people, when life gets busy I tend to abandon my fitness routine.  My frequent excuses are that “I don’t have time” and “I’m too tired.”  On occasion I’ll try to convince myself that cutting back on calories will make up for my lack of exercise but I know that is not entirely true.  The bottom line is that I just have to make time!

Not too long ago, a good friend put things into perspective for me.  She said that her health is a priority and just like she wouldn’t go all day without brushing her teeth, she wouldn’t go all day without working out.  Adopting that frame of thought, I made a promise to myself to do some sort of exercise every day.  Before unfreezing my gym membership, I thought I’d see how it goes working out at home.  I browsed through my exercise DVD collection which includes Windsor Pilates, Yoga Booty Ballet, Slim in 6, Core Secrets and 30-Day Shred to name a few.  I worked out with Jillian Michaels for a while before discovering some new workouts On Demand.  Gotta love U-verse!

While I enjoy the convenience of working out in the comfort of my own home and at any time of the day or night, I have to say that it’s just not as fun as my gym workouts.  I miss people watching on the treadmill and pretending not to notice when the big, buff guys start peacocking.  I miss the group exercise classes (Body Works Plus Abs at LA Fitness is my fav).  There also seems to be an added dose of motivation at the gym.  Knowing I’m not the only people watcher in the joint, I tend to work out a little harder just in case I have an audience.  Should I be embarrassed to admit that?  I find that when I’m tuckering out towards the end of my home workout, I just lay on the floor and watch the rest of it.  I know I should be embarrassed to admit that!

So, what’s a girl to do?  Do I plan my day around the group exercise schedule at the gym and get my entertainment on the treadmill?  Or do I make my own workout schedule and imagine I’m not the only one lunging and squatting in my living room?  Tell me what you think.

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Tags: fitness dvd, group exercise, gym, Health Scoop Online, home workout, workout

SPOTLIGHT Feature

I’m introducing a new feature on Health Scoop Online called “SPOTLIGHT”.  I want to spotlight some amazing people I know who have made their health a top priority, and it shows!  SPOTLIGHT is a Q&A feature with answers from real people who may have had the same struggles that you do in terms of weight loss, working out and dieting.  Some of these people are the picture of health and I’ve asked them to share their routines, tips and success stories with us.   Not everyone wanted to share their names so I’ll be using nicknames to keep the profiles anonymous, but its good information all the same.

Our first SPOTLIGHT is on someone who you’d never guess had ever struggled with her weight.  One of my first encounters with her was at a pool and standing next to her, the rest of us might as well have been wearing potato sacks.  While I wanted to hate her, she’s very sweet and as beautiful inside as she is outside.  Here is the SPOTLIGHT on “Bikini Bod”…

Q:  Do you struggle with your weight or have you struggled with it in the past?

A:  When I first moved to Dallas, about 5 years ago, I gained about 25 or so pounds brought on by stress and lack of exercise.  That was my first reality weight check.

Q:  Have you always been active or consumed a healthy diet?

A:  For most of my life I’ve always been active.  Diet is relatively healthy with a few bad habits picked up (and I think mostly kicked) along the way.

Q:  What was your “aha” moment or is there a specific event that led you to make changes towards a healthier lifestyle?

A:  I started making sure exercise was a part of my ongoing routine about a year after I moved to Dallas.  I’d always been active in something – gymnastics, soccer, marching band, walking miles upon miles to class, so when I added an 8+ hour workday, priorities shifted and I didn’t make time for it anymore.  I was also in a bad relationship, which lead to more social drinking and unhealthy eating than normal, plus it packed on the stress.  When the relationship finally ended and I was living alone, I knew I had to change a lot of things, and that included putting exercise back into my life.  I stopped drinking sodas, I started cooking more, eating out less and jogging.  About 6 months ago I started to get really serious about working out.  I wanted to strengthen my muscles and really tone up.  I also wanted to really work on my endurance for running and cycling.

Q:  How many times do you work out per week and for how long?

A:  4-5 times per week up to about 2 hours each day, depending on what I’m doing.  Sometimes I just run, which is up to about an hour.

Q:  What is your favorite method of exercise?

A:  Running and cycling, but I also love my kickboxing class.  Things to get my heart rate up.  Though, I haven’t done it yet, I think I’d also love yoga.  That’s next on my list.

Q:  What is your least favorite method of exercise that you do anyway?

A:  Weights – especially free weights.  I worry that I can do them incorrectly, though I know that they can offer a lot of strength benefits.

Q:  How do you stay motivated to work out, even when you don’t feel like it?

A:  I set goals.  First it was probably weight loss, then it was toning, then it was incorporating races – 5Ks, 10Ks and now a half marathon!  Also pretty motivated by bikini season

Q:  What diets have you tried in the past and were they successful?

A:  Have honestly never dieted.  I used to be afraid of veggies, but now I make sure and incorporate them into all of my meals.  Aside from that, I just try to stay relatively healthy in the decisions I make when I eat.

Q:  Briefly describe what you typically have for Breakfast, Lunch and Dinner (include any snacks or calorie drinks as well).

A:  Breakfast is usually a Carnation Instant Breakfast or bagel with some kind of meat (turkey sausage).  Sometimes on weekends I incorporate eggs.  Lunch is usually leftovers or a Smart One and dinner is usually a lean meat (chicken or pork), carb (typically pasta) and veggie.  Not very adventurous in the kitchen.  Snacks include goldfish or baked chips and nuts and sometimes candy.

Q:  Do you have cravings for sweets or salty snacks and how do you handle them?

A:  Yes – I still struggle with the sweet craving.  If I have candy in my drawer I’ll probably eat it.  I really try not to buy it, but I usually break down when it’s that time of the month.  I have goldfish and nuts that I munch on during the day – usually around 3 in the afternoon.  I don’t like to eat before I workout because then I’m at the gym too late, so I try to eat enough of that so I’m not starving by 6.  I’ve also tried to quiet the tummy by having a cup of green tea in the afternoon.

Q:  How many hours of sleep do you get at night and how do you think it affects your health positively or negatively?

A:  I usually get between 7 and 8.  I’m a lot more active in these last 6 months, though, so I do feel more tired than ever.  Other than that, though, I feel relatively healthy.  I managed to make it through the winter without being sick, so hopefully that carries through flu season!

Q:  How do you handle or manage stress in your life?

A:  Ha.  Lately I think I just cry   Running has become a huge stress reliever though. 

Q:  What is your greatest health (fitness, diet or wellness) related accomplishment?

A:  It was losing those horrible pounds I gained when I first moved here, and running my first half marathon!

Q:  What advice would you give someone looking to make a healthy lifestyle change?

A:  Start slow and set reasonable goals.  Having an exercise partner helps – someone that can be there to motivate you and hold you accountable.

Tags: Health Scoop Online, Interview, Q&A, Spotlight

30-Day Challenge

As much as I hate to admit it, I have not been treating my body the way it deserves to be treated.  I haven’t been working out, watching my diet or even updating this blog which helps hold me accountable.  While there is no “excuse” for neglecting yourself, I did start a new job a couple of months ago and have been struggling with finding the balance between work, health/fitness and some of my other commitments.  I realize that this problem is not unique to me.  And like the saying goes, “When you know better, you do better.”  I definitely know better, so it’s time to do better!

What better way to jump-start my program than with a good ‘old challenge?!?!?  Over the last several months I managed to gain back all of the weight I had previously lost, which is about 20 pounds.  Luckily I’m tall and “carry it well” (why do people even say that?)  My preference is not to carry it at all…so I’m challenging myself to get rid of it for good and to take a step further and really tone and reshape my body.

Because I know that this type of transformation doesn’t happen overnight, I’m going to start with a small benchmark of  8-10 pounds in 30 days.  Why 30 days?  Well, because a friend and I are both going to be doing Jillian Michaels’ 30 day DVDs.  I’m starting with Jillian’s “30-Day Shred” and my friend who has already completed Shred will be doing “Ripped in 30″.  It’s always more fun when I have a buddy to join me.  To prepare, I weighed myself, took my measurements and embarrassingly asked my Mom take my “before” pictures (which no one could pay me to post).  Although, maybe once I’ve hit my goal I may be inclined to post it…but don’t hold your breath!

I encourage any of you who are struggling with your weight to start your own little challenge.  I’ll be updating the blog with my progress but have also called on some friends to share their experiences.  Stay tuned for “Spotlights” on these friends of mine who offer their tips and advice on exercise and nutrition.

Tags: 30 day challenge, 30 day shred, jillian michaels, ripped in 30, weight loss

Recipe: Savoy Cabbage with Sausage

I love cabbage!  It’s one of my favorite vegetables, not only because of its flavor, but because it boasts the fewest calories and the least fat of any vegetable.  It’s so nutritious and a good source of vitamin C, fiber and potassium.  Aside from all of that, you can be creative with a cabbage dish – like this recipe for Savoy Cabbage with Sausage. 

We have a couple of rainy days coming our way in the Dallas area which always puts me in the mood for comfort food.  This recipe hits the spot offering southern comfort.  Plus, it only takes about 10 minutes to cook.  I pulled the recipe out of a magazine a few years ago and modified it to make it healthier…enjoy!

INGREDIENTS:

• 1 tablespoon olive oil
• 3/4 pound turkey sausage, cut into 1/2-inch thick slices
• 1 cup chopped green bell pepper
• 1 small head savoy cabbage, cut into quarters, cored, and sliced crosswise into 1/4-inch wide strips
• Salt to taste (optional – and I sometimes use a little Tony Chachere or Adobo)
• 1/2 teaspoon ground pepper
• 1 cup low-sodium chicken broth
• 1 tablespoon chopped parsley

DIRECTIONS:

Over medium-high heat, in a large pot or Dutch oven, heat oil.  Quickly brown sausage.  Add bell pepper, cabbage, salt and pepper.  Pour in broth; sprinkle with parsley.  Bring to boil.  Reduce heat; cover pot with lid and simmer until cabbage is crisp tender, about 10 minutes (or desired tenderness).  Delicious served with warm corn bread.

Tags: cabbage, comfort food, sausage, soul food, southern food

Recipe: Eggplant Steaks w/Stewed Chickpeas

I’m notorious for finding recipes in magazines and adding them to my rotation of healthy eats.  I found this recipe for Eggplant Steaks and immediately added the ingredients to my shopping list.  My obsession with eggplant started with Eggplant Parmigiana at Italian restaurants but has since evolved into healthier versions of this purple vegetable.  I made this dish and was oh so pleased with how it turned out.  Give it a try, you’ll like it!  Enjoy…and don’t forget to COMMENT & SUBSCRIBE!

INGREDIENTS:

• 2 tablespoons olive oil
• 1/2 cup chopped onion
• 14-ounce can diced tomatoes
• 15-ounce can chickpeas, drained, rinsed
• 1/4 cup vegetable broth
• 1 medium-size eggplant, sliced into 3/4-inch thick rounds
• 1 teaspoon salt (optional)
• 1/4 teaspoon black pepper
• 1 tablespoon chopped fresh basil or 1 teaspoon dried
• Optional garnish:  fresh basil sprigs

DIRECTIONS:

Heat broiler to 500°F.  In medium-sized skillet, heat 1 tablespoon oil.  Sautee onions until soft, about 2 minutes.  Add tomatoes, chickpeas and broth; bring to boil.  Cover and simmer 5 minutes.  Meanwhile, brush eggplant steaks with remaining olive oil, season with salt, pepper and chopped basil.  Place on foil-lined baking sheet; broil 2 to 3 minutes per side.  Serve with stewed chickpeas.  Garnish with fresh basil springs.

NOTES:

Makes 4 servings.

Tags: chickpeas, eggplant, Health Scoop Online, vegetarian

The Dreaded Muffin Top

Okay, I realize that this photo is of a cupcake and not a muffin but it’s hilarious and you get the gist!  Many, many people are guilty of rocking the dreaded “muffin top” and the chick in this picture deserves a citation for the sheer enormity of this violation.  The muffin top is, if not the biggest frustration, the biggest fear for a lot of women.  A friend made me laugh the other day when she told me she looked down to see the beginnings of a muffin top along the sides of her lower back and panicked, thinking she had some sort of tumor!  If you’re not careful, a muffin top will sneak up on you and you’ll be in for a big surprise.  Believe me, no one thinks that all of that extra hanging over the waistband is cute…not even the repeat offenders.  So, why do we see the muffin top so often and how do we get rid it?

Here’s the scoop…muffin top, or love handles as some still call it, are actually anatomically called obliques.  Your obliques are often the most neglected and most difficult areas to tone.  That’s because in order to firm any area of your midsection, you must focus on a healthy diet, cardio and resistance training in addition to targeted abdominal exercises.  Your diet, cardio and resistance training will help to build energy, burn fat and build muscle all over the body while the abdominal exercises work to firm the muscles under all of the layers of fat.  All the crunches in the world won’t rid you of a muffin top if you’re not working to burn fat as well.  So the main point to take away is that you cannot target weight loss to a specific area and you must burn fat and lose weight all over in order to see a difference in your abs, especially the waist line.  Below are some exercises that will help tone your midsection and obliques.  Try 3 or 4 and add them to your routine.  Don’t forget to COMMENT & SUBSCRIBE!

DUMBBELL SIDE BENDS

Stand straight with legs shoulder length apart.  Keep your arms at your side, holding a dumbbell in your left hand.  Bend at the waist to the left side, stretching as far as you can to get the full range of motion.  Return to the upright position.  Repeat on the opposite side.  Do 3 sets of 15 reps for each side.

  

OBLIQUE CURL

The starting position for the oblique curl is on your back with your knees bent and hands behind your head.  Lift your head and shoulder blades off the ground and twist at the waist so that your right elbow meets your left knee.  Twist back to the center and return to starting position.  Repeat, twisting in the opposite direction.  Repeat.  For more difficulty, you and can raise your legs into the air (think bicycle).  Do 3 sets of 15.

SWAN DIVE

The swan dive is a Pilates exercise that is completed in 2 parts.  The start, lie on your stomach with your legs straight and arms extended in front of you.  Push up into the swan by lifting your arms above your head, abs away from the floor and pressing tail bone down into the floor.  Inhale as you push up.  Exhale as you release your arms and extend them in front of you.  Your body will rock forward as your legs come up.  Be sure to keep you thighs and glutes engaged, your abs lifted and your shoulders down.  Return to starting position and repeat.

 

ADVANCED CRUNCH (legs up)  Advanced crunches are  little different from your regular crunch because your legs are up in the air with the knees bent at a 90 degree angle.  With your hands behind your head (making sure not to pull up at the neck) or across your chest (to add a little more difficulty), lift your head and shoulder blades off the floor.  Return to starting position and repeat.  Do 3 sets of 15.

 

REVERSE CRUNCH

To complete a reverse crunch, start by lifting your legs straight into the air with your arms down by your sides.  Leaving your head and upper body on the ground, lift your knees and butt upwards.  Return to starting position and repeat.  Do 3 sets of 15.

Tags: abs, crunches, Health Scoop Online, love handles, muffin top, obliques