hello Bob Harper!!

Raise your hand if you watch The Biggest Loser...(raises hand)...I was addicted this season! I get so caught up in the personal lives of the contestants, the trainer techniques and the pound losses/gains. For those of you who DON'T know - gosh, you're missing out, Bob Harper is one of the trainers on TBL. He emphasizes balanced nutrition, cardio and strength training. He even practices yoga in his free time (swoon). So, when I stumbled upon his 2011 Monthly Bikini Workouts in SELF magazine, of course I had to pass them on.

Here it is, broken up by month: Bob Harper tells you what you need, shows you how to do it, and gives you tips and encouragement along the way. So whip out those bikinis girls, it's summer time!!

Month 1: http://www.shape.com/fitness/bikini-body-countdown/bob-harpers-bikini-body-workout-month-1

Month 2: http://www.shape.com/fitness/workouts/strength-training/total-body/bob-harpers-bikini-body-workout-month-2

Month 3: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-3

Month 4: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-4

Keep us posted on your progress. Which exercises make your body feel the strongest? 

On your rest days (one day a week, of your choice), catch an episode of The Biggest Loser, it won't disappoint. Real people + real struggles + health (sweat, fitness, nutrition, and the best training team) = motivational entertainment that changes lives. 

PS. It's a shame Bob is already dating his TBL co-star Jillian Michaels, he sounds like a real catch!! 

"Wait Training"

So lately, my fitness goals include: build lean muscle and weight train regularly. I'm in the business of putting on some healthy weight and building strength. The fantastic thing about weight training is that whether you're looking to put weight on or take inches off, it's the BEST solution. Replacing fat with muscle is something everyone should be pursuing!! Muscle burns more calories than fat, which will thereby increase your RMR (resting metabolic rate - i.e. calorie burn). Not to mention you will replace your jiggle and squish with a healthy, sculpted physique.

I'll admit it, sometimes I am more than little intimidated by the circuit training machines. I sit down, pick a light weight, do a quick 3 sets of 10 reps, and move onto the next exercise. STOP RIGHT THERE. The Journal of Sports Medicine and Physical Fitness found that "Exercising slowly can bring quicker benefits". In summary, the control group did 10 repetitions of a dozen exercises, pulling the weight up and bringing it down in 2 sections (each direction) - the usual pace. The experimental group performed 5 repetitions, 10 seconds up, 4 seconds down. Results yielded that women who performed slow-speed training attained 50% greater strength gains than the subjects who performed standard-speed training.

Ken Hutchins, an exercise theorist recommends using an amount of weight you can manage competently, performing each exercise until you can no longer lift. Conduct two 20-minute sessions a week and you'll be well on your way to increased strength and bone growth - without injury!!

So, the next time you're at the gym, forego the treadmill or the elliptical for a strength-training session. Go slow - fatiguing your muscles. You can even ask one of the trainers on the floor to demonstrate the machines/dumbbells for you. Or take a buddy who is a experienced in the weight lifting department!!
Strength training is something anyone and everyone can benefit from.

CHALLENGE: add two 20-minute strength training sessions to your routine this week. Let me know what moves you do and if you feel sore the next day (it's a good feeling, I promise!!)

Interval Training 101:

Slow and steady might win the race, but it's the girl who trains with intervals that gets the best workout. Interval training captures the art of "surges" - pairing a comfortable pace with a sprint (or significantly quicker push). Here's an example: walk for 2 minutes, jog for 1 minute, repeat 10 times. Find something comfortable, then go HARD for short bursts of time. It's been said that interval training burns the most calories, keeps your heart rate in fat-busting mode, and also allows you to get the same (or better) workout in HALF the time.

Sounds great, right? I thought so too. Turns out, it's a lot harder than it sounds (at first). When I go out for a bike ride or a run I often get lost in my thoughts, methodologically pounding the pavement for several miles, never adjusting my speed significantly (albeit, I miiiight get a bit slower towards the end of my workout). I'm not a speedy kind-of girl. BUT according to Fitness Magazine, I should be.

Here are several key benefits to adopting an interval training lifestyle: "Interval Training..."
- targets your belly fat (come on! who can argue with that!?)
- makes you faster (whether you're a swimmer, cyclist or runner)
- promotes after burn (meaning, once you leave the gym your body is STILL building muscle/burning fat. bring it on baby!!)
- saves time (meaning you'll still have time to grab lunch with the girls or treat yourself to a manicure)
- increases your endurance (so you'll be faster AND stronger)
- decreases your resting heart rate
- can be used with every kind of cardio (whatever you enjoy most!!)
http://www.fitsugar.com/Why-Do-Intervals-17638733

I promise to give it a try if you do. The benefits are hard to argue with. So, whether you prefer the elliptical or the pavement, try picking up the pace throughout your next workout. Deal?
Regardless of what you do, remember to STRETCH and cool down!!!

Foodie Feature: the Frittata

RECIPE ALERT: the spinach & feta frittata.

I have recently been introduced to the concept of the frittata. Basically it's a quiche-like dish that you can add any array of veggies/cheeses/meats to, according to your breakfast or brunch preferences.

I stumbled upon this delicious looking recipe including spinach, feta and tomatoes. yum!!

If I can construct the masterpiece resembling that featured above (mine looked slightly different, with sliced tomatoes decorating the top of the frittata), so can you. This is the easiest recipe to follow. 

Prep Time: 10 minutes

Cook Time: 45 minutes

Ingredients: 

- 4 cups of baby spinach

- 2 roma tomatoes

- 9-12 eggs (depending on the depth of your dish)

- 2 cups of feta cheese

- 1/4 tsp of garlic powder 

* I substituted pepper and italian seasoning for the garlic powder

Directions: Preheat oven to 350 degrees. Grease a 9" pie plate. Set aside 1/2 cup of feta and 6 slices of tomatoes. Beat eggs in a bowl. In an additional bowl, combine spinach, feta, and the remaining tomatoes. Mix. Put the spinach/feta mixture in the pie dish, place the aforementioned 6 tomato slices on top, and pour the beaten eggs over the dish. Sprinkle the last 1/2 cup of feta on the top. Bake for 45 minutes or until golden. 

This dish is best eaten warm out of the oven, but is just as delicious the next morning (remember to refrigerate after cooling). Seriously, this is a MUST for your next family breakfast or brunch extravaganza (it can be healthy too). Be creative!! 

Happy Mum's Day:

Dear Kimberly Michelle (the best mom in the history of the world), 

Happy Mothers Day

I cannot begin to express just how much my mom means to me, but gosh darn it, I'm going to try. Undoubtedly, my mom is the strongest, most servile and compassionate woman I know. She may have given birth to me (which, lets face it, warrants a heck of a lot of credit), but beyond the biological bias I may have, without hesitation I can assert that she defines 'best mom ever' day in and day out. I deeply respect her drive and will. I am continuously blessed by her ability to love unconditionally. I am inspired by her servants heart and work ethic. Her passion inspires me. Through blessing and through trial, I strive to model my life after the example she sets. 

Let's face it, being a mom is one of the hardest jobs any woman can ever undertake: dirty diapers and sleepless nights, school fieldtrips and Emergency Room visits, driving lessons and prom dates, graduation and growing up... Raising small humans; teaching children to become self-sufficient independents requires more love, flexibility and brunt force. Mom makes that job look easy. I hope and pray that one day, I will be a fraction of the woman she has proven to be. 

I could be sappy for days, just trying to convey to you how much this woman gives of herself to those around her. My brother and I are eternally blessed to share a name, a genetic chemistry, and an undying bond to her. Not only does my mom inspire my spiritual, emotional and mental health, but my physical health too!! Here are a few health lessons mom's taught me so far:

1. Wheat is better than white: I remember ALWAYS complaining about the 'nuts & seeds' in my bread growing up. Mom was always looking out for our nutrition, we were not a Wonderbread family (go Mom!)

2. Exercise has to be a priority: morning after morning I can always count on mom to push me out the door for a morning stroll or accompany me to a Spinning class ("I do this because I love you, not because I enjoy it" she says) Exercise is not always fun or first on the list of things to do, but my mom demonstrates discipline.

3. Family comes first: growing up, we had a dinner bell, now we just yell...when it's dinner time, everyone contributes and we all eat together. Investing in each others lives over grilled veggies and fish was/is/will always be a priority. 

Through the big and small, thick and thin, my moms love never fails. (With a little help from my dad) she makes motherhood look like a dream. I cherish every moment spent with her - from sweating it out in kickboxing class, making a mess in the kitchen, or just conversing over a cup of coffee... I pray that we bless her life as she continues to bless ours. 

Love you forever mumbles, 

Your biggest fans.

100 calories:

Portion control is hard to manage when we don't know exactly how much constitutes a 'portion'. Companies everywhere are marketing 100-calorie "snack packs" so you can mind your munching. Here's my tip: don't spend extra $$ on these individually packaged treats. Realistically you probably eat 2 or 3 anyway because you feel as though you're exhibiting some sort of self control (hello marketing ploy).

Instead, educate yourself on the calorie counts in your favorite snacks - be aware of your consumption, don't just trust what the package tells you.

Here are some beautiful guides:
It amazes me how much more you can eat for 100 calories when you choose fruits & veggies, see for yourself...

Calories in raw veggies:
http://www.fitsugar.com/Calories-Raw-Veggies-8500455

Calories in fresh fruit:
http://www.fitsugar.com/Calories-Fresh-Fruit-8500460

Calories in nuts:
http://www.fitsugar.com/Calories-Nuts-9436487

Calories in whole grains:
http://www.fitsugar.com/Calories-Whole-Grains-8545710

Challenge: count out 100 calories worth of your favorite healthy snacks, put them in ziplock baggies and confidently munch on them throughout the week.

the cultural crisis that is, Obesity.

Disclaimer: the post you are about to read may contain some hard-lovin', truth-telling material. 


The Issue: OBESITY
In 1980 about 10% of us were obese, the figure is now at 50% or more in most countries!! The issue of obesity needs to be addressed. How? Let's start one meal at a time.
http://www.fitsugar.com/Fit-Fat-OECD-Report-Obesity-11186405


Defined: Obesity is, a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems.


Side-effects of weight gain may include: decreased self-esteem, depression, fitting room frustration, feeling insecure at social gatherings, extreme dieting, binge eating, etc. 
While these things ARE terrible (naturally, every woman should get an adrenaline surge at the mere mention of the shopping mall), these effects are among the inconsequential when looking at the "big picture" - no pun intended.


Here are some scary statistics about obesity:

• An obese person incurs 25% higher health costs than a person of normal weight.
• Obesity is responsible for 5-10% of total health costs in the United States.
• Obesity increases the risk of early death by approximately 30%.
• Children who have at least one obese parent are three to four times more likely to be obese.
• Obese people earn up to 18% less than non-obese people.

Not to mention the increased risk of diabetes, high blood pressure, high cholesterol and heart disease. It's important to remember that "not fat" doesn't necessarily mean healthy. You can be unhealthy even if you're not tipping the scale. 

Health is a holistic concept: nutrients consumed, calories burned, muscle built, and fat lost. 

I recently heard it said that, "poverty can often disguise itself as obesity" as families try to stretch their dollar. Sadly, getting the most bang for your buck often forces families to resort to fast food. Let's do what we can to add some green to a families dinner table this week - donate canned veggies to a local food drive or offer to make a home-cooked meal for a family in need.

Challenge: make healthy food choices and exercise regularly (repeat, repeat, repeat!!) Fight the trend - make obesity un-cool.