6 Common Gym-Goer Mistakes

I love the FitSugar website. There was a great article on there today that lists the common mistakes that people make when they are at the gym, and I thought it was pretty accurate.

The mistakes they listed were:
You don't warm up or cool down

You show up on an empty stomach

You do the same cardio routine every time

You don't vary your strength training routineYour weights are too light

You don't stretch

Are you a perpetrator of any of these? Click HERE to check out the article in detail.

Christmas Detox...

I know, I know. There was a lot of food. It is just the fact of the matter. But it's come and gone. Some of you may have made it through with flying colors; others might not have been so lucky. BUT, nonetheless it's over. Kinda sad isn't it? As we took down all the Christmas decorations yesterday I realized how anti-climactic de-Christmasing is. So much anticipation, and work, and excitement, and then in the blink of an eye...it's over. I hope your Christmas celebration was as fun and delightful as mine was. Because mine was delightful beyond belief.

Most of you are probably left with a house that looks strangely bare, and a counter of leftover treats that were gifted to you. It's time to time to get back on track.

My advice to you?

1. Get rid of the junk. Unless your neighbors cookies are New York Times Best Seller level, they are probably not work keeping on the counter. (No offense to your darling neighbor.) It's just that if they are sitting there, with the plastic wrap loosely tucked around the Santa Clad plate, the chances of you sneaking your little paws under that all too loose saran-wrap are FAR to high. Don't tempt your self. I bet you won't even miss the goodies once they are gone. And I give you permission to tell your darling neighbor that, "those cookies were SO good; they disappeared." ;)

2. Down some H20. Drink a lot of water to try and flush your system of all of the creamy, gooey, cheesy, sodium-filled goodness you've indulged in the past few weeks.

3. Get moving. Make some exercise commitments to yourself. The only way to get rid of those extra calories you consumed over the holidays is to burn them off. The only way to burn them off is to get moving. Find some fun activities you can involve the whole family in that are active. Play with that new basketball hoop, go ice skating, go skiing, ride that new bike, (weather permitting of course), give that new ipod a whirl at the gym....do SOMETHING.

4. Make a meal plan for the week. The family is home. You're out of your normal routine. It's easy to throw caution to the wind and decide to eat out every night for lack of better preparation...or energy. BUT, you'll feel so much better with some home cooked, healthy goodness in your belly.

5. Start Resolution-izing. New years is just around the corner. Start your health and fitness goals now.

6. Don't be so hard on yourself. Life gets crazy. We never have as much time as we think we will. Maybe you ate too much, or didn't get to work out enough. The past is gone, and there is nothing you can do about it. You always have the power to change the future. Forget the unchangeable, and do something about today! Set small goals to help you achieve bigger ones. You CAN do it. I know you can. :)

Merry Christmas

Have a Healthy Happy Holidays!

9 Ways to Give the Gift of Health

Still not done with the Christmas shopping? Looking for stocking stuffers? Here are some of my favorite last minute gift ideas that are sure you put a smile on anyone's face, and may just help them lose a few!

1. Ipod Shuffle

Have you seen these new little guys?? They are TINY. Perfect for the exerciser in your family. You can find them for just around $50.

2. Good Headphones

You've probably heard me talk about these before, BUT I swear good headphones can make a WORLD of difference in your workout. You spend less time worrying about trying to keep them in and more time working it out! My favorite headphones are the Skull Candy "Inked" headphones that come in several different colors, and are only $15.00! Amazing right? I know.

3. Lifting Gloves

Need a gift for an avid lifter? Weight lifting gloves usually run from $10-$15, and make a great gift. I started wearing gloves like 3 years ago because my hands were getting calloused, and I've never gone back since. They help with grip, and keep those girly hands soft and smooth. These are of course great for guys and girls. You can find these at any sports store.

4. Itunes giftcard

You know I love my music. It is what gets me through tough workouts! (I swear you'd think I was getting paid for these shout out's I'm giving Apple...sheesh. Negative) BUT, you really can't go wrong with an Itunes giftcard.

5. Sigg Water Bottle

These aluminum water bottles are, considered to be the "worlds toughest water bottle." Both environmentally friendly, and non toxic, these bottles have been FDA proven that no leaching will occur. Plus, they are adorable. They are available online and in sports stores.

6. Healthy Cookbooks

These happen to be two of my favorites, but there are TONS of great healthy cookbooks out there. This is a great way to help those that you love jumpstart the new year with some great new recipes!

7. Healthy "treats"

Stocking's should be full of goodies, but why not make them healthy goodies? Stuff your loved ones stockings full of their favorite gum, protein bars, dried fruit, nuts, mints, etc.

8. Workout Garb

A gift that might not be so exciting, but is always needed is new workout attire. I LOVE the Adidas Running Capris, and the Nike Dri Fit Capris, and would definitely recommend them to anyone. You can never go wrong with new sports bras, running socks, or even just gift cards to let them pick out their own new garb.

9. Gift Cards

Give the gift of healthy eating. Find a local health food store, or healthy restaurant and show your loved ones that eating healthy can be VERY delicious!

Merry Christmas & Happy Healthy Gifting!

Healthy Holiday Appetizer

Holiday parties are dangerous. Well, they can be at least, if you are not careful. Appetizers can start the evening off with a MAJOR scare. "Can," is the keyword there. If you are throwing a holiday party, or if you're assigned to bring the appetizer, serve your guests up with some holiday health. My suggestions? A fruit or veggie tray, with a non-fat dip is always a great option. Want something a little more fancy? Here is a great recipe for a Healthy Bruchetta.

(Photo From Fitsugar.com)

INGREDIENTS

8 Roma tomatoes
1/2 a red pepper
2 cloves garlic, minced
8 fresh basil leaves
3 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
salt and pepper to taste
2 tbsp Fresh mozzarella
Whole wheat baguette
More olive oil for brushing

DIRECTIONS

Wash the Roma tomatoes, cut them in half and then remove the seeds. Then dice them into small pieces and place them in a bowl.Then dice the red pepper, place them in the bowl and add 1 clove of the minced garlic (save the other clove for the bread).Sprinkle salt on top, mix it up and move the bowl to the refrigerator for one hour. This allows the salt to pull the juices out of the veggies.Now preheat the oven to 350° and chop the basil.Take the bowl out of the fridge and add the basil, balsamic vinegar and the oil. Mix it all up and add pepper.If you like cheese, add pieces of diced mozzarella to the mixture.Place the bowl back in the fridge.
Slice the whole wheat baguette and brush each piece with olive oil and sprinkle with a little garlic. Place on a cookie sheet and bake until the tops are slightly brown.Remove from the oven and place each piece of bread on a platter. Take the tomato and pepper mixture out of the fridge, give it a good stir and serve with the bread.
I got this recipe from FitSugar.Com YUM!

Quick Tip.

Protein shakes are delicious. They are a great way to get in some lean protein, and can be eaten on the go if needed. Blenders can be a pain though. Here is a quick cleaning tip for you. Once you make your shake rinse out your blender with water. Fill it up about 1/3 full with hot water and some dish soap, and then put the lid back on and blend up the water/soap solution. It is a great FAST way to clean your blender, and get all the way down to the blades. Rinse out the soap and set it on a towel to air dry. Easy as that!

I miss my Ipod...

I have been I-pod-less for almost a month now. SO sad. One day it worked, and the next, a solid white screen that beeped at me every now and again. I didn't realize how much I rely on my music to keep me pumped while I work out. It has been been really difficult to not have it, I will tell you that. A new one is most definitely on my Christmas wish list.

BUT, when I come back you'd better believe these will be on my newest workout playlist.

Try Sleeping With A Broken Heart - Alicia Keys

I Can Transform Ya (Feat. Lil Wayne) - Chris Brown

Marching On (Timbo Version) - Timbaland & One Republic

Do You Remember - Jay Sean

Crawl - Chris Brown

Russian Roulette - Rihanna

Paparazzi - Lady Gaga

(If You're Wondering if I Want You To) I Want You To - Weezer

Bad Romance (Radio Edit) - Lady Gaga

If We Ever Meet Again (Feat. Katie Perry) - Timbaland

Give It Up To Me (Feat. Lil Wayne) - Shakira

Meet Me Halfway - The Black Eyed Peas

Empire State of Mind - Jay-Z

Chillllly

Do you want to know what I think? Well, apparently you do If you're reading this right now. I think that seeing this on my thermometer is NOT ok.

Do you want to know what else I think? Again, I'm just going to make assumptions. It is HARD to get to the gym when it's freezing like it is. My suggestions?

1. Avoid the temptation of NOT going. Once you get there you'll warm up, and be glad you went.

2. Wear Layers. If you dress like you're running outside because you're chilly, and then get to the gym and realize it's normal temp inside you might be a bit toasty, causing you to end your workout early. Providing comfy workout attire is essential. Dress normal, and then layer up, so you can workout appropriately.

3. If you absolutely can't get yourself there, be EXTRA good with what you're eating. Don't allow your lack of calorie burn to get you. Make up for it in eating like a pro.

4. Don't run outside. You'll regret it.

5. Stay with it. It's worth it!

Raw, Steamed, Frozen, Canned...SHEESH...

So you're learning to eat your fruits and veggies. Good for you. Buying fresh produce, remembering what you have, and being able to eat it all is an art. It's hard to do. It takes a lot of trips to the store, and it can be a lot of work. However, it is doable, and there are ways of making your "5-a-day" a little easier.

Fresh fruits and veggies are of course the best way to go, if possible. But, it should be remembered that every day your fresh fruits and veggies are not being eaten they are losing nutrients. So, if you are one to buy fruits and veggies and let them sit in your fridge for a week and a half until they are barely edible, you should probably find something else that will work for you.

Another good thing to note is that raw fruits and vegetables will hold the highest content of nutrients. Vegetables are water soluble, and when they are boiled in water some of the nutrients are leached out of the vegetables, and into the water. The best way to cook them is to steam them with a small amount of water. If you are going to boil your vegetables, eat them in a soup, and use the water in the soup. This way you're intaking all the nutrients.

Your other options? Frozen, canned, dried? In 1998, the Food & Drug Administration (FDA) confirmed that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh.resh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and/or flash frozen within hours of being picked. It should also be remembered that frozen fruits and vegetables are processed at their peak in terms of freshness and nutrition. So I'd say frozen is your next best option. You should avoid vegetables that come with "sauce" included. These usually just add a lot of fat and sodium.

Canned vegetables come in last place. They are usually cooked at high temperatures and lose a lot of nutrients. They are better option than none at all. Canned foods are usually loaded with sodium to aid in their preservation. So rinse them off before eating them.

With all this information, I would suggest you just make sure to have a variety of fruits and veggies from a variety of different sources. This way you'll be well rounded in your nutrients.

Put a little sprint in your step!

Getting bored with the same old routine? Sometimes your body get's used to the usual same old, and it's good to change things up a bit. An easy way to mix up your workout is to throw some of your own intervals into your normal cardio routine. It doesn't have to be complicated. Set a goal for yourself so you have some sort of program to follow. Want to go even simpler than that? Put on your favorite tunes and alternate your pace fast/normal with every other song, or sprint whenever the chorus comes. It's as easy as that!

For example: Decide that every 5 mins you are going to do two mins of sprints, or two mins on an incline. This will get your heart rate up and will help you burn some extra calories. It can be harder to get yourself to work out with this cold weather, but keep plugging along! It will be worth it, and these are the months where we need to keep at it most!!

Health Nuts

I didn't used to like nuts. But, I've turned over a new leaf. I think they are quite delicious now, and they provide some great nutrition stats for you. Where all nuts do provide protein, and a great source of healthy fats, they can also be very high in calories if you aren't careful. So, what is a nut-lover to do? Go green. Pistachios!

They are a great snack and you get more bang for your buck as far as calories and fat are concerned.

Look at the comparison of one oz. of Pistachios vs. one oz. of Cashews.

Pistachios (49 nuts)
Calories – 160
Protein - 6 grams
Total Fat – 13 grams
Saturated Fat – 1.5 grams
Monounsaturated Fat – 7 grams
Polyunsaturated Fat – 4 grams
Fiber – 3 grams

Cashews – (18 nuts)
Calories – 160
Protein - 4 grams
Total Fat – 13 grams
Saturated Fat – 3 grams
Monounsaturated Fat – 8 grams
Polyunsaturated Fat – 2 grams
Fiber – 1 gram

Pistachios definitely win...and right in time for the holidays.