MorningStar Veggie Burgers: Spicy Black Bean Burger and Grillers Prime Veggie Burger

My husband and I are on a quest to find healthy "quick cook" foods. By "quick cook" we mean that there isn't much preparation and it can be eaten within 10-15 minutes of taking it out of the refrigerator or freezer. In the standard grocery store these options are limited. You either find quick unhealthy foods or healthy foods that just don't look appetizing or cost an arm and a leg. Well, we found a healthy quick cook option from an unlikely source, my mother in-law. She raved about MorningStar's veggie burgers. She specifically mentioned the Grillers Prime Veggie Burger. I must admit I listened to her rave about the burgers with some hesitation. I wasn't sure if this would be as tasty as she touted it to be but we decided to give it a try anyway.

On our next trip to the grocery store we picked up a box of these veggie burgers. The burgers come four to a box. After checking out the price (which wasn't too bad), I immediately read the nutritional facts, which read: Calories: 170, Total Fat: 9g, Sodium: 360mg, Protein 17g. Some ingredients were vegetable protein, soy, egg whites, spices, dry milk. I'm not sure if the inclusion of the egg and milk would make this product a no-go for some vegetarians. I am not a vegetarian so this didn't affect me. After checking out the nutritional facts, we dropped the box in the cart.

It took a few days to try the burgers. The burgers were brown, very light weight, and looked similar to a beef burger. There were a few cooking options: microwave, grill, or skillet. I opted for the microwave, which takes 45 seconds for one patty. These burgers were suprisingly delicious. Did they taste like a real burger?? No...but still delicious! They did taste as though they were cooked on a grill and were very flavorful. These burgers can be eaten with or without bread. You can also place any kind of topping on them that you would a regular burger. We have kept these burgers in rotation.

We even tried the Spicy Black Bean Burger. Nutritional facts: Calories: 120, Fat 4g, Sodium 350mg, Protein 11g. The packaging states that this burger has 73% less fat than ground beef. Ingredients: brown rice, black beans, tomatoes, roasted onions, corn, chili peppers. Many of the ingredients can be seen in the patty once you remove it from the packaging. You kind of feel like you're eating something healthy. You can cook this burger the same way you cook the Grillers Prime. This burger has a bit of a kick to it, like a southwestern flare. I definitely prefer this one over the Grillers Prime. I like to eat it without bread and typically with a side of veggies and rice, even though it is comprised of veggies and rice.

Pros of both burgers:

• minimal preparation and cook time


• healthy ingredients


• filling


• flavorful


• many ways to be eaten (with or without sides, on a bun, can use any topping)


• inexpensive


• low in calories


• high in protein

Cons of both burgers:

• Only similarity to a real burger is the shape


• Only four burgers per box

Overall, these two burgers get 4.5 GyMrAts out of 5. If you're tired of eating the same old healthy alternative open up your wallet and give MorningStar a try. I know veggie and burger just don't sound right together but give it a try anyway. You might get a tasty surprise like I did.

Picture: www.morningstarfarms.com/products_grillers-prime-veggie-burgers.aspx

Quickie: I am a Half Marathoner

So, yes I completed the McDonald's Half Marathon. It was a great experience!! My official (clock) time was 1:59:50, my chip time was 1:59:02. If you remember, my goal was to come in under two hours...and ladies and gentlemen I did just that!! Considering I was running on a bum foot I did pretty damn well!! Go me, go me, go me!!!



The race wasn't as overwhelming as I anticipated. It wasn't easy but it definitely wasn't overwhelming. The night prior to the race my in laws cooked me a tasty spaghetti dish with whole wheat pasta and ground turkey (yummy). I was carb loading in preparation for the race. My husband also gifted me with a massage gift certificate and an edible fruits arrangement (nice gesture). When I got home I made sure all of my gear was at the ready, shoes (check), bib (check), hat, gloves (check)...I was ready!! I woke up race morning, ate my standard oatmeal, drank a little water and waited for my ride. I carpooled with three other ladies to the race because parking was horrendous. It worked out well because one of the ladies worked downtown and we could use her parking pass and chill out in her building until it was time to race.



As we made our way from the building to the starting line I started to get a little anxious. I wasn't confident that I would meet my time goal, especially with a sore foot. I immediately started to amp myself up, I turned up my Ipod and got focused. At the starting line I was blasting "Monster" by Kanye West because dammit I was going to be a monster and devour that race!! The four of us ladies are standing there as they begin the countdown to start the run. Shirts start flying everywhere from people getting rid of their cold weather attire. Swish, we all take off running. Two in the front, two in the back, blocking out all the thousands of people around. Mile 1, Mile 2, Mile 3...uh oh...my foot is causing pain that is shooting up through my right leg. I slow down but keep it moving. One of the carpoolers whom I was running with tries to stay with me but decides to catch up with the two ladies in the front. Cool with me, she was talking too much anyway. One of the coaches from the training team spots me in my lime green 1/2 marathon singlet and runs about 1.5 miles with me. Just what I needed. He took me over the hill and I would see him again at the home stretch.



Mile 4, 5, 6, 7,8, wait a minute the pain has shifted to the other leg. Can a girl get some reprieve here?!?!?! I guess not. I'm still running through the pain. My carpooling ladies are no longer in my sight, but that's okay. My pace is steady, there are plenty of people yelling out supportive words and plenty of funny signs. One sign read "You are so getting laid tonight" and another "If your nipples aren't bleeding you aren't running hard enough". Hilarious!! At this point I'm thinking I've already gone this far, you can do this, you can do this!!



Mile 9, Mile 10...now I'm thinking why did I sign up for this. The pain has subsided in both legs but now I was getting kind of bored and my music just wasn't helping me any. Then a running angel started to run next to me. He only said a few words then took off but those words rejuvenated that fire to run. I got back in my groove and next thing I knew I was on mile 12. The coach showed up again at about mile 12.5. The clock was in sight, so I knew I was almost there. Once again, doubt started to settle in. I just wasn't sure if I could meet my time goal as I watched the clock tick away. I glanced down from the clock and a few feet ahead of me was a little old lady in a pink running outfit. I thought to myself, there is no way this old lady is going to beat my time. So I made my move...I tripped her then hopped over her body...just kidding...I sprinted the rest of the race!!! I looked up as I crossed the finish line and read 1:59:50 and grabbed my participation medal (that medal broke that same day you know, so cheap)



My husband greeted me at the finish line, I grabbed a banana and some Powerade and took my happy, little, aching body home to rest. What a memorable day it was!

Quickie: I'm Baackkkk...and still running.

I've been gone for a minute but I'm back. School is back in session, which means I had to return to my day job. Between motherhood, work, and workout time I've been pretty busy. Oh yeah, plus I'd rather sleep than blog so when I do have a free moment that's what I do.

Despite my schedule, I have managed to keep up with my running schedule. There are only two weeks left until the Suntrust 1/2 Marathon. Wowww, time flies. Today I ran the farthest distance I have ever run in my life...wait for it...12.4 miles. It amazes me that anyone, including myself, would run that far without being chased. Was it easy? Absolutely not. Was it fun? I could think of more exciting things I could have done with my Saturday mornings. Was it exhilirating? ABSOLUTELY!!!! I'm amazed at the things the human body is capable of doing.

Last week, I struggled running seven miles, which was surprising. At that point I had already run nine miles, without so much as a hiccup. But, there I was struggling to get in 7. At the end of that run I reflected on my week and realized that my diet was horrible the week prior to the run and it was cold as hell. Keeping that in mind, I made sure I monitored what I ate more carefully leading up to this 12 mile run and wore weather appropriate attire. It made a heck of a difference. Now, I'm not going to lie, I snuck in two cookies and a brownie (or two), oh and a Reese's Peanut Butter Cup (my inner foodie) but for the most part I ate well. I felt strong during the run and mentally I felt like Super Woman.

My headphones were bumping, my running buddies and I were weaving in and out of the other runners and it felt good. With each strike of my foot on the pavement, my confidence grew. I started to envision the finish line...then I realized I was only on mile 5...I had 7 more to go. LOL. It actually wasn't too bad. Stopping at every rest stop to refuel with Powerade helped tremendously. The stops were only a few seconds but they were necessary. I was able to tune out the run for the most part, which made the challenge of getting to the finish line easier. At about mile 9.5 I got an adrenaline rush. At that point I felt like I could do anything. The rest is history. We finished out the run with a time of 1hr and 48min, picked up our bagels, stretched and headed home.

This 12 miler was excellent preparation for race day for many reasons. First, it showed me that "Yes, I can do this". Second, I know what I need to do to prepare for race day in terms of diet and attire. Third, I now know that I need some new music on my ipod (if you have any suggestions, please throw them my way). Halfway through the race my playlist ended. I had to tinker with it to change the playlist. No bueno!! It wasn't as easy as it sounds.

Anyone can complete a race...yes, I said it...anyone can complete a race. Whether you walk it, run it, or a combination of both, you can get it done. There are people training for this same 1/2 marathon who walk or have a really slow running pace. All you need is a plan, some motivation, and most importantly a support system. Joining the Sportsbackers training team is the ONLY way I could have been able to make it through the long runs we've had. You find people who run at your pace and who keep you going strong. When I feel like saying "screw this" I just look around me and see people still going so I keep going.

Race day is almost here and I can officially say I AM READY!!!! Let's Get It!!!

Kettlebell Workouts Are the TRUTH!!

In an attempt to incorporate more strength training into my workouts, outside of what I do for Bootcamp, I've been collecting various toning exercises from fitness magazines. I store them in a binder for reference. One workout that I found is the kettlebell workout. For the longest time I was saying "kettleball" instead of "kettlebell" but whatever. Some say "tomatoe" some say "tomato". No one ever corrected me either...go figure. Anyway, I always see people working out with these weights and I made sure that I stayed very far away. I actually thought it was a silly looking workout. All the grunting and thrusting with the kettlebell...something about them just seemed unnatural. They were intimidating, maybe not so much the actual weight but the exercises that people did with them.

The kettlebell is a cast iron weight that first gained popularity in Russia years ago. Note their odd shape in the above picture. I thought they were called kettlebells because they are kind of shaped like a tea kettle...I have no clue if this is true or not. I read that the Russian Military uses kettlebells for conditioning and don't test pushups, as many American armed forces do, but instead do a kettlebell snatch test. There's a fun fact you won't find on Jeopardy. Kettlebells weigh anywhere from five pounds to 175 pounds. Could you imagine someone lifting a 175lb kettlebell?!?!? Insane to to say the least. The weight in the kettlebell is unevenly distributed which forces your "stabilizer muscles to work harder". Typically, kettlebells are used in swinging movements or push and pull movements. The push and pull movements are similar to what you would do with free weights.

Benefits of the Kettlebell
There are many great benefits to kettlebell training. It provides a nice lean, toned physique without looking bulky. Kettlebell exercises will reduce body fat, tone your upper and lower body, improve your core stability, improve balance and coordination, and increase bone density. Overall, the kettleball is great for a full body conditioning and is a major calorie scorcher.

My Kettlebell Experience
Women's Health Magazine has a great kettlebell workout in it's September 2010 issue (page 49). It's the one with Brooklyn Decker on the cover. I have no idea who she is but it's just a reference point for you folks. My plan for today was to work the kettlebell routine, some ab exercises, and 2o minutes of cardio to end it all. I stuck to this routine and it was quite the workout. The kettlebell was definitely a full body workout. The routine is geared toward working your shoulders, back, core, butt, and arms.

There were eight exercises to be completed in 2 - 3 circuits. A circuit is continuous groups of exercises done without any rest or very minimal rest. The reps required ranged from low to high. A rep is how many times you complete an exercise in a set. Here's the list of exercises to complete one circuit for the kettlebell routine:

• Around the Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-up
• Swing
• Front Squat
• Windmill

To get a full description with illustrations of how each exercise is done visit www.womenshealthmag.com/fitness/kettlebell-workout. I attempted to write out a description of each but opted against it; Ididn't want to risk confusing you b/c I was confusing myself. I completed three circuits with all eight exercises. I rested for one minute between circuits. I broke a mean sweat!! My thighs are burning right now from all those squats. FIYAHHHH!!! I didn't grunt but I did thrust a little, sexy right?? yeah right!!...LOL. Remember that you can modify any workout to fit your needs. Cut the amount of exercises in half to start with and then add on when you're ready.

Form is extremely important when working with the kettlebell. You don't want to injure yourself!! I practiced the exercises without the bell first to make sure that I understood how the move is supposed to be performed. I still need more practice to perfect my form but I'm at least comfortable with it.
This is definitely something that I will keep in my bag of tricks as I work towards a leaner physique. Here are some other websites that will get you acquainted with that wonderful cast-iron sculpting machine, better known as the kettlebell:
http://www.kettle-bells.com/kettlebells-faq.html

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222

Just type "kettlbell routines" in your google or bing search and there is a wealth of information. Don't be scared of the kettlebell...like Nike says "Just Do It"!
PE@CE!!!

Quickie: I'm Still Running

It is week three of the 1/2 marathon training and I am still kicking. It is a bit more difficult than I anticipated. I have to make sure that I stay committed to achieving my weekly mileage goals. This has been my biggest obstacle because honestly some days I just don't feel like running. I have been combining the novice and intermediate training schedule to meet my needs as a runner. I'm not quite a novice but definitely not an intermediate runner. During the week I've followed the intermediate running mileage and on Saturday I do the novice long run. This has been pretty good thus far. I can definitely feel it in my body.

The training team has been great! Running in a pack is the added motivation that I need and it makes the run easier. You get to talk about work, kids, and life...before you know it, you're on mile 3. I've also met up with a lovely lady to do one of my weekly runs with. She doesn't live too far from me and runs the same pace so it works out perfectly. However, we meet up at 5:30/5:40 in the morning, which can be quite taxing on the body. People who know me well, know that I enjoy my moments of slumber...LOL.

Things that I have learned and want to improve on:
1. Rest is soooooooooooo important. I was working out 7 days but quickly realized I needed at least one day of rest. My current workout schedule is 6 days. I've also had a slight injury. My daughter thought my leg was a trampoline and jumped on the area where the calf meets the shin...OUCH!!! So now, I am really focused on resting when necessary. I'm listening to my body.

2. I probably need to eat more. I've dropped five pounds (unintentionally) and I think it's directly related to the increased running schedule. I was already at a comfortable weight so to avoid losing anymore, I'm going to increase my caloric intake.

3. I need to incorporate more outside running. Currently I run outside for two out of four of my training days. The other two are treadmill runs. The pace is pretty consistent with both types but considering the 1/2 marathon is outside on the pavement, that's where I need to run.

4. Lastly, when I first signed up for the race I wanted to get a good time. Now, I just want to finish. The idea of running 13.1 miles is still so overwhelming for me. When I think about the distance my brain starts to hurt and my left eye starts to twitch...okay maybe not but the thought is scary. However, I know that I will finish and that's all that matters.

I'll keep you posted. Until next time PE@CE!

Living the Sweet Life

Sugar, sugar, sugar, oh how I love thee. However, my hips and waistline do not. In my post "Are Your Beverage Choices Causing Your Muffin Tops and Moobs", I mentioned that sugar contributes to fat storage in your body. Now, this isn't said to discourage you from enjoying sugary treats. Remember that you are allowed to have 40 grams of sugar per day. However, the types of sugar you consume can negatively impact your weight and nutrional goals. When you workout your body works to burn the sugar before it even starts to burn the fat. Burning fat is what gives you a lean physique, not burning sugar. Sugar can also increase your appetite for more sugar. Do you ever notice how a glass of juice or soda never really quenches your thirst?

Table sugar is commonly used as a sweetner. People use it in their coffee, tea, lemonade, baked dishes, etc.. This sugar is refined, which means that it goes through a chemical process in the factory that removes it's natural brown color and any nutritional value that it may have had. Therefore, the raw sugar is turned into the white sugar that we buy in the five pound bags from the supermarket. This type of sugar should be avoided. Why you ask?? Aside from contributing to weight gain, over consumption of sugar can suppress your immune system, increase the risk of coronary heart disease, raise your triglycerides, reduce your good cholesterol levels and raise your unhealthy cholesterol levels. In addition, sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. Aren't our children a handful already?!?! These are just a few reasons to avoid sugar.

Your rebuttal to the above paragraph might be "well, I don't use that kind of sugar anyway, I use artificial sweetners". Wrong answer. Artifical sweetners aka "chemical sweetners", which are man made, such as Splenda (sucralose), Sweet and Low (sacharrin), and NutraSweet and Equal (aspartame) are some of the more popular choices for non-sugar users. Recent studies indicate that these types of sweetners can have some serious negative consequences for your body. There has been much debate about whether some artificial sweetners are linked to some cancers, headaches, depresssion, as well as other health risks. In addition, some researchers state that chemical sweetners can cause weight gain by increasing your appetite.

So what can you use?? My husband and I stick to more natural alternatives. My morning oatmeal is sweetened with Turbinado. It's brown in color because it hasn't been chemically altered. This type of sugar was recommended by my husband's nutritionist. You will seen it marketed in stores as "raw sugar" or "cane sugar". It is a healthier alternative to white sugar because it's not chemically altered and packs much less of a calorie punch. You can even substitute Turbinado in recipes that call for white sugar. Now, you still have to limit the amount you use to prevent weight gain. Turbinado is the better alternative for health reasons.

The nutritionist also recommended Stevia. Stevia is an herb grown in South America. It has zero calories and zero carbohydrates and is up to 300 times sweeter than regular sugar. In supermarkets, you can find it as: Truvia, Purevia, or Sweet Leaf. Crystal Light makes a Pure Fitness drink packet using stevia as the sweetner. It's actually pretty good. There is also a brand of soda named "Zevia" that uses stevia as it's sweetner. The flavors include black cherry (my favorite), cola, orange, lime, and root beer. These drinks are a great way to get your soda fix without all the calories and sugar. You can find these items in the health food/organic section of your grocery store.

Honey can also be used as a natural alternative. It packs a bit of a calorie punch (64cal/tbspn) but it is much sweeter than sugar so you won't need to use as much. I've read a few articles suggesting the use of blackstrap molasses. Blackstrap molasses is "the dark liquid byproduct of refining sugar cane into table sugar."This definitely wouldn't be my choice but don't knock it until you try it...I guess. This is also sweeter than sugar so again, you wouldn't need to use as much. Molasses also packs a nutritional punch, providing iron, calcium, copper, magnesium, phosphorous, potassium and zinc. I will give this a try eventually and do a post about it.

If you try one of these alternatives and don't like them give them another try. It's kind of like when you're trying out new foods on your toddler...the first few times don't go as smoothly as you had hoped but after the fifth or sixth attempt she/he is eating like a champ. It will probably take awhile for you tastebuds to adapt to the new food choices but remember that in the long run, your insides will thank you and so will your waistline.

Until next time...PE@CE!!

Run, Forest, Run

This past Saturday marked the start of my Half Marathon Training Team. It was quite the experience. There are two training levels, novice and intermediate. I am on the novice training team. Of course when I found this out I was looking at the coaches with the *side eye* stare, thinking to myself, I run all the time. This must be a mistake!!! Clearly, I got all hyped up for nothing. Those people on the intermediate team are real runners. They run 25 plus miles per week, have run a 1/2 marathon before, and some even run less than an eight minute mile. Yeah...I clearly don 't fit into that category. After this was explained, I quickly took the roll out of my neck and played my roll as the novice runner that I am.

The training is a 14-week program, with the race being Nov. 13. This first week, we went on a 3-mile run and received our training schedule for the week. In all actuality I probably fit between the novice and intermediate level, so I am going to be modifying my training schedule. No, I didn't pull this idea out my back pocket, it was actually on page 5 of our handy training manual. The intermediate runners run on Saturday and Sunday and have higher running mileage during the week. I am going to opt out of the Sunday run but use the intermediate mileage schedule for my weekly runs. This way I'm not increasing my mileage too quickly and I won't drop dead during my runs. That wouldn't go over too well with my husband and daughter.

The novice training schedule is as follows:
Monday: Rest
Tuesday: Easy Run
Wednesday: Up to 1/2 of Long Run
Thursday: Easy Run
Friday: Rest
Saturday: Long Run
Sunday: Cross Train

The intermediate schedule is as follows:
Monday: Cross-Train
Tuesday: Easy Run
Wednesday: Intermediate Run
Thursday: Easy Run
Friday: Rest
Saturday: Long Run
Sunday: Intermediate run (mileage is slightly shorter than the long run)

Now here's my modified schedule. My running days are different due to my husband's workout schedule and the fact that my life is dictated by my child (you parents know what I mean) LOL!!
Monday: Easy Run
Tuesday: Cross Train
Wednesday: Intermediate run
Thursday: Cross Train
Friday: Easy Run
Saturday: Long Run
Sunday: Rest/Yoga

My weekly mileage falls right in between the novice and intermediate mileage. The novice's first week's mileage is 12, the intermediate's is 23. I know...the difference is crazy!! My mileage for the first week is 16.

There are several websites out there that have sample training schedules. These schedules are not limited to 1/2 marathons. Here are a few websites.

1/2 Marathon
www.halgidon.com/halfmarathon/novice.htm --if you scroll to the bottom you will see hyperlinks for all running levels

http://www.marathonrookie.com/half-marathon-training.html

http://www.jeffgalloway.com/training/half_marathon.html

10k
http://www.halhigdon.com/10ktraining/10knovice.htm

http://www.jeffgalloway.com/training/5k.html This site lists a 5k schedule as well. Scroll to the bottom to view 10k schedule.

8k
http://www.halhigdon.com/8K/8knovsch.htm

http://www.richmondmarathon.com/8k_training_schedule.htm

http://running.about.com/gi/dynamic/offsite.htm?zi=1/XJ/Ya&sdn=running&cdn=health&tm=10&gps=395_282_1436_706&f=10&tt=14&bt=0&bts=0&zu=http%3A//www.running4women.com/starting_out.php%3Farticle_id%3D17 This is more like a run/walk schedule. Click on the schedule to enlarge.

5k
http://www.halhigdon.com/5K%20Training/5-Knovice.htm

http://running.about.com/od/racetraining/a/first5K.htm

These sites are tools that you can add to your toolbox. Remember that however you choose to start your running schedule, never bite off more than you can chew. Never increase your distance and instensity at the same time. If you increase one variable then wait before you increase the other. Straying from this could lead to injuries.

Joining the training team has been great thus far. As a member of the team I get to attend running clinics, weekly running groups with other individuals who are training, motivation, lessons from experienced runners, and so much more. I think it will definitely benefit me as I attempt to run the 13.1 miles and cross the finish line. However, the best part of all fo this is the free t-shirt!!! Until next time folks, PE@CE!!

Are Your Beverage Choices Causing Your Muffin Top and Moobs???

Question of the Day: How often do you read the nutritional label on the packaging of the juice, coffee/tea sweeteners, soda, etc. that you drink?

If you don't at all, you really need to start. That drink your guzzling down could be one of the reasons you haven't met your weight loss goals or find those goals hard to maintain. Never thought about that, huh? Consider this, a 12 oz can of Coca-Cola has 140 calories with a whopping 39 grams of sugar. A non-diabetic person shouldn't consume more than about 40 grams of added sugar per day*. For all you visual folks, 4 grams of sugar is equivalent to 1 teaspoon.

Now, 140 calories may not be a lot but if you've already had

• juice in the morning
• a cup of coffee (or 2) with sweeteners,
• perhaps a soda with lunch and/or
• some kind of sweetened drink for dinner
• Oh and let us not forget those mocha latte drinks that everyone loves

you have added anywhere from 450-600 extra calories to the calories you're already consuming from your meals. Plus you have exceeded the recommended sugar intake but more than double in some instances. Remember that those calories will need to be burned off!

According to a document published in Nutrition Action HealthLetter, the average American consumes 21% of their calories from drink consumption. That is about 150-300 more calories more than 30 years ago, half being from soft drinks and fruit drinks. These are EMPTY CALORIES, high in calories but LOW in nutritional value.

Many people pick up juice because they think well this has fruit in it so it must be okay for me...wrong!! Let's look at a few labels.

• Tropicana Orange Juice Homestyle (8fl oz): Calories 110; Sugar 22g
• Tropicana Fruit Punch (10fl oz): Calories 170; Sugar 40g
• Starbucks Vanilla Frapuccino (Grande): Calories 300; Sugar 66g
• Starbucks Chai Frapuccion (Grande): Calories 250; Sugar 48g
• McDonald's Sweet Tea (small): Calories 120; Sugar 30g
• McDonald's Wild Berry Smoothie (small): Calories 210; Sugar 44g
• Sprite (12 oz): Calories 140; Sugar 38g

These are just a few stats for some familiar beverages...WOW!!! I really wanted to try that McDonald's smoothie, but not so much now. Those numbers are a bit disturbing! Sugar helps to increase fat storage. It contributes to fat storage by creating excess glucose and excess insulin. This could be the reason why your muffin top (that extra stomach hanging over the top of your pants) is ever so visible and why you men are seeing those moobs (man boobs). Please don't get me wrong, not all sugar is bad sugar but that's another post.

Remember that many times the stats on the back of your favorite drink are only for one serving, so that's however many grams of sugar/calories per serving. If that beverage has two servings multiply the sugar and calorie amount by two. Yeah, I know, those numbers can start to get out of control. So next time you're thirsty you might want to consider a nice, cold glass of H20 instead.

PE@CE!

Video Workouts

Video workouts are definitely not my cup of tea, however, they are a great starting point. Especially for people who are just starting to develop their fitness routine and aren't quite comfortable working out at the gym yet. After I had my daughter my fitness level was pretty low. I went to the gym frequently but some days I couldn't make it. Either my daughter was too fussy, she needed to eat, or she was napping. Plus, on occasion I was just too lazy. My last resort was the workout video. Ever since the days of Billy Blanks and Tae Bo I swore off the workout video. Something about standing in front of the T.V. jumping around to techno beats just didn't sit right with me. But after putting on 50 plus pounds during my pregnancy something was better than nothing at all. That mess you read about dropping 20lbs right after you give birth is a load of crap. At least in my case it was but anyway I digress.

My first video was Leslie Sansone's Walking Away the Pounds: 5 Day Fit Walk...LOVED IT!!! This is an indoor walking system. Anyone who knows me knows that I love my cardio workouts. This was a great beginner's cardio DVD. There are five 30 minute walking workouts. There is even a kick and walk segment. The workouts are designed so that the user can do one each day and they progressively get more difficult as the week goes on. I'm not sure what the distance is on these workouts. What I do know is that I broke a mean sweat. You determine your level of intensity while using the program, which is another great aspect of using this DVD.

I've also used some of the Pilate's and Yoga DVDs. I'm not really a fan of either. However, I'm not a huge yoga person anyway. If I do yoga or Pilates I prefer the "live" version.

If you don't want to purchase any DVDs, you can always use the workouts ON DEMAND. For some of you who may be unfamiliar with the ON DEMAND option, let me explain. Your cable or satellite service typically offers free programing such as movies, music, and fitness programs. On Verizon or Comcast you can usually find the exercise programs under the "Free" option, then go to "health & fitness" and select exercise TV.

My absolute favorite workouts are the Jillian Michaels workouts. Burn baby, burn!!! These workouts will have you sweating like you stole something. My go to ON DEMAND choices were Jill's (yeah we're on a first name basis...LOL) 30 Day Shred and her Glutes, Arms, and Legs workouts. Please be aware that the cable companies switch out the workouts every 30 days. There is a plethora of choices ON DEMAND...dancing, kickboxing, yoga, pilates, you name it's there.

Overall, I have learned not to downplay the workout video. As with any workout you get out what you put in. Therefore, you can't just do a a little two step to your favorite aerobics step video and expect to drop pants or dress sizes. Try videos that really push you out of your comfort level. Once those videos become too easy step it up a notch. Eventually, you will be leaving those workout videos in the dust.

If you have any favorites please feel free to list them in the comment section. I'd love to try them out. PEACE

Bodybuilders Aren't the Only Ones Who Need Protein

Every time you engage in an intense workout, you are tearing down your muscles at a microscopic level and creating tiny little tears. Your muscles depend on YOU to feed them high quality protein to do the healing, repairing and rebuilding of those muscles to create MORE muscle. The benefit goes beyond muscles; protein also dulls hunger and can help prevent obesity, diabetes, and heart disease. Most people do not consume enough protein. To keep it simple, you should shoot for 100 grams of protein a day. That means each meal and snack, (5 per day), should have 20 grams of protein. That's why some people do not see the numbers on the scale that they want even though they are working out; it's because you are replacing FAT tissue with lean muscle mass, which weighs more. This will have the result of actually increasing your metabolic fitness, so if you find you are getting hungrier as you continue on your weight loss journey don't hesitate to eat accordingly. Plus keep in mind that timing is everything. Think about when you probably consume the most protein…..At dinner, right? That means you could be fueling your muscles for only a few hours a day, and breaking down muscle the rest of the time. Instead, you should spread out your protein intake so with patience and perseverance, you can create a FIT, STRONG, CALORIE BURNING machine!

Below are some excellent sources of protein. ENJOY!!!

Fish and seafood: High in protein and also low in fat.

White-Meat Poultry: The white meat is a better source of lean protein and is lower in fat than dark meat. Also, avoid the skin. It is high in saturated fat. You can purchase skinless chicken breast or you can remove the skin prior to cooking.

Milk, Cheese, and Yogurt: Great source of protein and calcium. Calcium is beneficial in preventing osteoporosis and keeping teeth and bones healthy.

Eggs: Eggs are one of the least expensive forms of protein.

Beans: One-half cup of beans contains has much protein as three ounces of broiled steak. In addition, beans are high in fiber. Fiber allows you to feel fuller for longer periods of time. However, don’t go over board because we all know the song “beans, beans the magical fruit , the more you eat the more…” well you know the rest…LOL

Soy

Lean Beef: Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

High Protein Post-Workout Recovery Drinks: Whey and soy protein powder supplements are great sources of protein. Recent studies, show that whey protein reaches the muscles quicker than soy protein. Therefore, it may be the better choice.

Plyometrics...PlyometWHAT?!?!

Some of you may be familiar with this term plyometrics and many of you may not be. Allow me to give you the clinical definiton of plyometrics before I continue.

Plyometrics: Any exercise in which muscles are repeatedly and rapidly stretched ("loaded") and then contracted (as in jumping high off the ground or in push-ups with a clap between them). The aim of plyometrics is to improve muscle power. (Medicinenet.com)

Women's Health Magazine published an article about Plyometrics in their July/August issue. The article caught my attention because two days out of the week I take a Bootcamp class at my local gym. What's that you ask, who would endure such physical pain on purpose??? Ahhh, that would be me...LOL. Anyway, many of the exercises that we do during this class are plyometric exercises. I normally just categorized the class as torture but after reading this article I now have a name to call this torture.

During the class we do a number of hop squats, wall jumps, burpies, push-ups, etc. You name it we do it. According to the Women's Health Article, one of the benefits of these types of exercises is that they build lean muscle mass. Also, you can possibly see results from your workouts much sooner than a regular workout of cardio and/or strength training.

Personally, I have noticed a difference since I've started taking Bootcamp. I am definitely more fit. By fit I mean I don't tire out as quickly anymore during class. I can do many more push ups, sit ups, bicep curls, etc. before becoming fatigued. I've also dropped a few inches, so I'm definitely willing to endure the pain for the great results.

Okay, so you don't have a Bootcamp class at your gym or anything similar...we can fix that. You don't need it. You can still incorporate plyometric exercises into your workout routine. Try doing a circuit of plyometric exercises. A circuit is when you complete various exercises back to back without any rest. You rest in between circuits for 30-60 seconds.

Try these the next time you workout:

1. Hop Squats: start in the squat position, then jump into the air with arms extended up wards (repeat for 12-15 reps)
2. Box Jumps: find a stable object (stool, bench, something similar) that is at least 2ft tall. Jump onto that object with feet landing flat. (repeat for 12-15 reps)
3. Wall Jumps: stand in front of a wall and with hands extended upwards, complete a vertical jump touching the wall with each jump. (repeat 12-15 reps)
4. Jumping Jacks: I think everyone knows how to do these so I will refrain from explaining.

Also, here's a link with many more plyometric exercises for your upper and lower body, complete with animation. Some people are more visual than others.

http://www.sport-fitness-advisor.com/plyometric-training.html

Just click on the hyperlinks within the page to view the exercises. Until next time...PEACE!

Man Cannot Live on Bread Alone...

So I learned throughout the years of trying to lose and maintain my weight loss, that simply changing my eating habits isn't enough. Sure the weight will come off initially, but it doesn't stay off. The moment I bite into that delicious meaty, cheesy, breadlike dish (ooohh I'm salivating over here) I'm at risk of not fitting into my favorite pair of jeans. Ohhh nooooo!!! Okay, maybe not that extreme. Now, of course a person's weight can fluctuate a few pounds throughout the day. However, if you expect to maintain a healthy weight loss you MUST incorporate exercise. At least 30 minutes a session, 4 times a week should do the job.

The benefits of combining a balanced diet and exercise:

1. Reduces the risk of diabetes, osteoporosis, cancer, and heart disease



2. Increased energy



3. Known to be a mood booster



4. Reduced body fat



5. Long lasting weight loss results



6. Plus, you'll look better in your clothes. Whether you're a man or woman we all want to look good in our clothes. Can I get an Amen?!?!

Maybe even better sex...LOL...You know for the endurance...

There are many more benefits that I could list but this is a blog not a journal entry so I chose the best ones.

If you're intimidated by the idea of working out, simply start with baby steps. You can increase the intensity and duration of your workouts as time goes on. Maybe a light jog or brisk 30 minute walk during your lunch break for cardio. Perhaps you can take a class at the gym. Classes are always a good option because the instructor tells you what to do so you don't have to worry about developing your own routine.

What's that you say...you can't afford the gym or can't make to the gym. Check out these websites. They give you ideas for workouts that you can do at home with or without equipment.

http://www.topendsports.com/fitness/home.htm

http://health.msn.com/weight-loss/slideshow.aspx?cp-documentid=100230172&imageindex=1&q=Pushups

http://www.womenshealthmag.com/fitness/wraparound-ankle-touch?workout=6218

When I started to seriously workout a few years ago, I took baby steps as well. Initially I started out with a light jog on the treadmill at a low speed. In my mind I was Jackie Joyner Kersey. Now lets fast forward a few years and I've run a couple of races and I'm training for my first half marathon...not so bad for this SkinnyFatGymRat.

Remember you get out of your workout what you put into it, so GO HARD OR GO HOME!

;-)

The "Why" of It All...

You may be wondering why this blog site is titled "Diary of a Skinny Fat Gym Rat", well you'd like to hear the story, here it goes...

As some of you may know I am an avid gym goer. I eat, sleep, and dream about the gym. If I can't make it to the gym for whatever reason, I think of ways to make that session up. I guess you can say it can be a bit like an episode of A&E's Obsessed, maybe not that bad. Hence the "gym rat" portion of the title. Now for the other. "Skinny Fat" was a term coined by a not so skinny personal trainer at the gym I attend. I approached this personal trainer about receiving demo training on the TRX equipment. The demos are opportunities for the trainer to get your info and sell you on some personal training sessions. So, like a sucker I gave this lady my information, knowing good and well that I had no desire to get trained by this not so skinny (or fit) personal trainer. Fastforward a few days...I'm sitting in the office with this trainer and she's jotting down information that I've selectively given her. She starts explaining that she used to be in great shape but due to a thyroid problem, which I later discovered was questionable, she's now pleasantly plump. The trainer begins to show me pictures of her former slimmer self as if to prove more to herself than to me that she was really once skinny and in shape. As I let out giggles in my mind about this whole situation, she says to me "let's check your body fat percentage, you may be one of those skinny fat girls." She must have seen the confusion in my eyes regarding the term "skinny fat", so she then says to me "you know skinny fat, you look skinny on the outside but your body fat percentage is on the high side." In my mind I was thinking "well you're clearly fat fat (not that there's anything wrong with being overweight, but I became slightly defensive), but whatever, let's get this show on the road. As it turns out my body fat was within normal limits for my age, so take that "fat fat" trainer (once again, just a little defensive). And that is how I got the title for this blog.

Needless to say, I denied this trainer's services, partially due to the cost but mostly due to the fact that she clearly she didn't live by the workouts she was trying to get me to pay my hard earned money for. Every now and again I will see her in the gym and she will try and sell herself or some other program to me. I just kindly decline her requests and keep it moving. Now, my husband and I always get a good laugh about me being called "skinny fat".

I hope that you are inspired and enlightened by this blog. I want to share with you what I've learned about fitness and how it has affected my life. Maybe you can use some of my ramblings to either begin a healthier life or use it as motivation to stay healthy.

Please check back every Sunday for my nutritional tidbits. PEACE!