Starring Saturday: Eudora Koh | Fitness On a Budget

"Hello Team! I am so excited to finally bring to you, our very first, STARRING SATURDAY theme! You will be seeing a guest blogger every first Saturday of the month. They may, or may not be an expert in the fitness industry, but they all have a passion for fitness and health!
For the month of April, I would like to introduce you to a fellow fitness enthusiast, Eudora (@Eudorable). A Vancity girl with a passion to run with her adorable pup by her side, I had the pleasure of meeting her and having her participate in one of my fitness classes. She has an excellent blog that showcases the lighter side of things (in terms of expense). Go ahead Eudora...take it from here."


Take it from me; you don’t have to spend a lot of money to get a good sweat going! I believe in getting regular exercise and improving health and wellness, but not having to pay excessive amounts to do so. Though gym memberships and classes are great, there are cheaper alternatives that are easy to do as long as you have the motivation to “go play outside!”

Exercise


The outdoors is a great place to get your sweat on – whether it’s by running, walking, hiking, swimming or playing a sport. Most of these activities don’t have to cost you anything, and you still can get a great workout.
Or why not make the most out of your commute to work and turn it into a workout of its own? If you’re sitting at a desk all day at work, any exercise throughout the day would definitely be beneficial. This is a one of the main reasons why I ride my bike to work (that and it’s only a 15 minute ride there and 25 minute ride back!) Though it will cost you money to buy a bike, it’s a great long-term investment that will help improve your health and wellness without any additional costs.
You also have cheaper options when it comes to buying workout clothes/gear, because who doesn’t love to look good in pro tech clothes and gear while working up a sweat? I definitely do, but within a budget. Fortunately, there are many places that have workout gear that look great and are more than half the price of what you’d pay at other places! Here are some places to check out for awesome deals:


The gear


Winners – You can find brands like Nike, Reebok, Adidas, Sally Hansen, Asics and New Balance at Winners, all at discounted prices. Sometimes you have to do a bit of digging around the racks, but trust me it’s worth it to find that jacket, shorts, tech shirt, hat or running tights at such a great price.

USA outlets – I never buy runners here in Canada, because I can find them for $50-$60 at the outlets, namely the notoriously cheap Seattle Premium Outlets in Tulalip, WA. If you love having a variety of runners and in different styles and colors, but you don’t want to spend $100 per pair, I recommend saving your runners shopping for your next trip down South!

Joe Fresh – more commonly known as “the Superstore brand”, Joe Fresh surprisingly has a wide collection of clothes that cater to the active lifestyle. I will say that it’s a hit or miss sometimes, because sometimes they have a lot of good stuff on sale, but other times, it’s lacking.

American Eagle – Though it’s not known primarily for workout apparel, from time to time I find a running jacket, sweat pants, sports bras or running tights (the latter 3 are from AE’s sister brand, Aerie). AE has a great selection of clearance items, so make sure to check once in awhile to see if there are any affordable exercise clothes you like.
So even if you’re on a tight budget, there are no excuses! If you follow my suggestions and tips, you can still workout to get that perfect bod and wear gear that will help motivate you and make you feel confident. But remember, at the end of the day, it starts with you!

If you want to read about more ways to save money on both fitness and fashion, check out my personal blog www.eudorable.com and follow me on Twitter: @eudorable.

Foody Friday | Oats for breaky

Breakfast is the most important meal of the day!!
Yeah yeah yeah....

I know we have all heard that line before. And I know people who SWEAR by getting through a morning on an empty stomach is the way to go --- but here is the facts Team: Your body needs fuel. Feed it. Your body is also adaptable, so if you DON'T feed it, it will learn to expect no food in the morning yet still be able to function. NOTE: I said function....I didn't say function to it's best of it's capabilities and beyond. Do yourself a favor, teach your body to need fuel in the morning and watch you turn into getting through the morning to KILLING it.

So...does what you eat make a difference? Sure it does.
Let's talk about oats.


I would avoid using the instant kind if you can. Yes, it is convenient...but the health factor within those little packets is rather low. They entice your taste buds with yummy names like "peaches & cream" or "maple cinnamon" -- but that really translates to ARTIFICIAL FLAVORING, SUGAR, SUGAR, and more SUGAR. If you are feeding your children this stuff, thinking you are helping your child's health--I'd probably ween em off this soon.

Have you heard of Steel Cut Oats? This is probably what our grandmothers or great grandmothers ate growing up...the real stuff! It takes a good deal longer to prepare...and the taste is not as sugary-flavorful, but it sure packs a punch in the health department compared the instant stuff!
*Lower glycemic index and blood sugar response
*Greater satiety (you feel fuller, longer)
*Greater vitamin and mineral content
*Greater overall nutritional value


I am not going to lie, the blandness could bother some of you. Here are some delicious options to help the medicine go down:
Add
*honey
*vanilla flavored protein powder and frozen berries (of your choice)
*cinnamon
*stevia, unsweetened cocoa powder and sliced banana
*smooth natural nut (almond, cashew, peanut...) butter

Use your imagination guys...healthy doesn't have to be bland!!

Until next time Team, go enjoy some oats!
Health respect & happiness,
beki

Motivation Monday | Wipe your slate clean

Happy Monday Team!

This will be our first entry for Motivation Mondays!
The beginning of the week has such a bad rep, but it should be celebrated just like the week ends! With a slightly different approach of course.

Let Mondays be the day you start fresh, where you wipe your slate clean of all your naughty shenanigans and cheat meals/drinks from the weekend that just passed.

Begin by waking up at a timely hour. I suggest at least 2 hours prior to your actual departure time.
This will give you ample time to start your day leisurely and focused.

After your usual morning rituals, start with a nice tall glass of refreshing cool water to kick start your metabolism.

While you prepare your breakfast, use this time to go over your weekly schedule in your head and think about the times and days you will be hitting the gym.

As you sit down for your morning meal, grab yourself a piece of paper and pen and start to plan out this week's goals for training.
Don't forget to include your desired weights, reps, sets, and accompanying meals that will keep you fueled during the days.
Once you have your week planned out, stick to it. It should be easier to do that with your goals written out, keep it close and look at it regularly.



Here is a little peak at what I have down for the start of MY week:

Monday *cardio only* - 20 minute run, 5 minute high paced precor, 5 minute high paced row machine. Total 30mins only.
Tuesday *full body* - 35lb 1 legged squats, 60lb narrow squats, 50lb deadlifts, 15lb single arm reverse flys, 15lb alternating chest flys, overhand pullups, 10lb shoulder circles on BOSU, hanging knee ups. Total 1 hour, about 10 mins cardio.
Wednesday *core/kickboxing* - 1 hour Core pilates and stretch, followed by 1 hour cardio kickboxing. Total 2 hours only.
Thursday *upper body only*.....
..etc...etc....

You getting the hang of it? Give it a try yourself and start to see what amazing things you can accomplish!

Until next time Team, make this into a Monday weekly habit, and I guarantee you will always have a fantastic week inside the gym!

Health respect & happiness

Beki

Foody Friday | My 1st Homemade Tomato Sauce From Scratch

It should be everyone’s goal to choose the best options for dining but it can be hard when there are so many delicious and naughty easy pre-packaged to-go meals or frozen dinners that can be so easily heated up. Plus, who has the time to spend an hour to prep and cook a nutritious meal these days?

I have a somewhat hectic and sporadic schedule due to the nature of my profession, so I tend to rely on super quick meals or snacks that don’t need a lot of time to prepare. You may think that you need to slay away in the kitchen for hours to have a well-cooked healthy meal but it’s not always the case. With a little imagination and some fresh, healthy ingredients, you may surprise yourself with what you can create!

And that is exactly what happened to me. I love pasta. Yes, I said it. I don’t care if it is a bowl of carby-starchy-sugary-fats…pasta is delicious! The saucier with more cheese, the better! Now, that being said, it doesn’t mean that I eat it everyday nor am I saying that you should be eating it everyday or that it is the best option. However, if you can produce a pasta dish that is somewhat healthier, why wouldn’t you? So my inspiration for today’s Foody Friday is my first attempt at making a healthy-ER pasta sauce from scratch.

I am no chef, nor do I claim to be, but I am confident enough to throw a few things together to make a yummy dish at the end of the day. So here I am, at the grocery store, picking up random things to make my very first tomato sauce from scratch! Mind you, I have no idea what goes in it or how to prepare it in the first place.
I picked up a few red tomatoes, garlic, mushrooms, an onion, and a medium size can of crushed tomatoes. Seriously, how hard could it be right?

Beki’s “attempt at” homemade tomato pasta sauce

Ingredients:
2-3 tomatoes, diced
2 handfuls of mushrooms, sliced
3-4 garlic cloves, minced (more or less depending how garlic-y you like it)
1 medium sized onion, diced
1 can of fresh tomato sauce (I chose a medium sized can because I wanted to make sauce that would last a few days, but you can always use less)
Extra virgin olive oil for cooking
Salt, pepper for taste
*optional 2-4 tsp of chipotle chilli powder
*optional other herbs you like in your sauce, example: basil…etc
Instructions:
1) Heat a big pot over med-high heat, add about a tablespoon or so of oil, then begin to sweat out the onions. (I made the horrible mistake of not letting the onions sweat out enough…it should be translucent when you are done..keep an eye on it)
2) Now add all the mushrooms and continue to cook until they have decreased in size considerably. (It should be smelling real good right about now)
3) Add garlic and continue to cook for another minute or so, then add the fresh tomatoes. Keep stirring for a few more minutes. (I always salt a little bit after each time I add a new ingredient, I’d suggest you do the same)
4) Pour in your desired amount of the can tomato sauce and STIR like crazy! (The pot will be a bit bubbly from the sauce boiling) Decrease the heat to med-low and continue to stir. You cannot leave the sauce alone because it can easily burn! This is when you can add more salt & pepper to taste and add your desired herbs. Always taste after you add anything to make sure you like it.
5) I let the sauce simmer for about 10-15 minutes (I’m horrible with checking the time…or measuring anything…) and it was done!
6) You can enjoy the sauce with any type of pasta you like, this night, I chose my BF’s favorite, bow-tie pasta!

The sauce was lacking a little bit of taste due to my impatience to let the onions sweat all the way through and the fact that we had also ran out of basil!!! But all in all—it was rich in tomato taste, a little bit sweet, a little bit tart, and very fresh! I’m not about to win any Top Chef titles with this one..but I think I’m on my way to cooking fresh pasta sauces from now on, no more store bought sauces, yay!

Until next time Team, why not try making something from scratch that you normally ALWAYS buy at the supermarket?
Health respect & happiness
Beki

WatchOut Wednesday | Seated Press & Your Spine

I was in the gym early this afternoon for a session with a new client. I’ve noticed the usual influx of bodies within the facility since the 31st of December already. And with this increase of traffic flow, comes the overzealous intentions of pushing too hard, too fast and improper execution techniques by newcomers who have no direction by a professional. This is every personal trainer’s worst nightmare!!

A particular member, who I saw performing what looked like a seated shoulder press, is the inspiration for today’s entry.

I have seen her before so she is not a newbie to exercise but this doesn’t mean that someone who has worked out for years will not do incorrect moves. In fact, many people I know who have claimed to have worked out for many years don’t know how to execute proper alignment in some very basic exercises (the classic one is the squat!).

The above photo shows proper technique. This is NOT the member that I saw in the gym.


The member had her shoulders pressed against the back of the bench, and her back was extremely hyper-extended. So much so, that almost her entire backside would not touch the bench while she was doing the press. This is poor technique and will cause intense spinal and back pain due to the unnecessary pressure on the vertebrae and little to no core contractions to keep the torso stabilized.
This is a very common risky mistake I see amongst new and old fitness participants. Be aware of your mid section at all times Team!

Proper Technique

1. Sit on the bench with your legs 90 degrees, knees above ankles, hip width apart.
2. Press your shoulder blades against the back part of the bench; to get the rest of your backside against the bench properly, contract your core muscles and pull your bellybutton towards your spine until you feel the small of your back pushed against the bench. There shouldn’t be space between your back and the bench. Keep your stomach contracted to stay like this!
3. Lift hands beside your shoulders so they’re about the same height of your jaw line.
4. Press the weight straight up towards the ceiling without locking the elbows, pause, then return to start position.
5. Elbows should start and finish at about shoulder height, and wrists aligned with the elbow.
6. Beginners start with 8-10 reps, 1-2 sets. Work your way up to 12-16 reps, 2-4 sets.

This is a great variation of the seated press with an incline:

Make sure you pay attention to these two shots! Does YOUR execution match what you see? You don't want to start the 2013 working hard towards back pain!

Until next time Team, why not revisit basic techniques and execution with all your exercises to make sure you are starting off strong and correct!?

Health respect & happiness,
Beki

Foody Friday | Salad vs. Salad

I try to avoid eating out as much as I can but when I do, I like to treat myself with slightly not-so-good things (like fries with excessive amounts of cheese curds and gravy, or a big juicy burger with all the fixin's, or a crispy chicken wing...yum). I know that this is something I should not be promoting, but when you work as hard as I do or as often as I do in the gym, I think I have given myself a few free passes each week for something naughty.

It is all about balance my friends, for the 3 not so good treats I give myself, I sweat a good 8-10 hours in the gym, and feed myself nutritious meals in between. Lucky for me, I happen to LOVE the taste of healthy food. Unfortunately, I also have the taste for savory foods and the odd bag of chips (I am a whole bag in one sitting kinda girl).

So what to do when you notice you are too busy to prepare yourself a healthy meal and finding yourself repeatedly eating out? Try to replace a meal/day (if you eat out all day) or 3-4 meals/week (if you eat out once every day for the whole week) with a salad. Before you cringe in horror at giving up a hot, tasty meal for cold, boring rabbit food, I have two delicious options for you. And both are found at 2 very popular restaurant chains in Canada (and maybe some parts of the US).

I've tried many different salads at various restaurants..and these take top two spots for sure. Affordable, very filling, light, nutritious, and TASTY!
You'll see all the nutrition facts and ingredients for each of the salads:

1. Raincoast Greens from Cactus Club.

Ingredients: grilled chicken, avocado, tomatoes, feta, egg, pecans, seasonal berries, lemon-thyme vinaigrette.
Nutritional facts:
Calories 600 Sodium 500 mg
Total Fat 20 g Potassium 0 mg
Saturated 0 g Total Carbs 20 g
Polyunsaturated 0 g Dietary Fiber 5 g
Monounsaturated 0 g Sugars 5 g
Trans 0 g Protein 18 g
Cholesterol 0 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

2. Pecan Chicken Spinach Salad from Earls

Ingredients: warm bacon, brie, dried cherries, baby spinach, julienne apples and carrots, candied pecans, maple pecan vinaigrette, pecan and porcini mushroom crusted chicken.
Nutritional facts:
Calories 869 Sodium 1624 mg
Total Fat 58 g Potassium 0 mg
Saturated 14 g Total Carbs 35 g
Polyunsaturated 0 g Dietary Fiber 6 g
Monounsaturated 0 g Sugars 23 g
Trans 1 g Protein 45 g
Cholesterol 193 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Until next time Team, try them both--tell me which one is your favorite...I still can't decide myself..
Health respect & happiness
Beki

Theme-less Thursday | New Year, New Body, New aches

Have you ever lost track of time, Team? I sure have. So much so, that my next blog post is nearing the end of 2012!? When I tend to get occupied with more activity from home, life, and business, my attention usually hones in on what is in front of me—my clients. But, it’s never too late to pick up right from where we left off, the beauty behind social media blogging.

You’ll see some updated theme day topics (Theme-less Thursdays & Motivate Monday) as well as the classic favorites (Training Tuesdays, Watch-Out Wednesdays, & Foody Fridays). For all my Mommys who enjoyed my “Mommy Mondays”, don’t fret—the theme is not highlighted, but you will see articles geared towards you on different themed days now.

I know it’s on everybody’s mind right now; it’s the end of the year, the new year is about to start…and it’s time to start taking the bodyfat gain more seriously. (After this last slice of pie…and 2nd helping of turkey dinner of course…) Why is it that more than half of the population fall into this rut every year? It’s not like the end of the year is a new thing that falls upon us without warning. Why can’t we all just be more prepared? Or better yet, why can’t all of us continue to workout and eat the way we want without worrying about the extra fat gain?

There are ways around it, yes there is! Would you like to know? I bet you do…but first..

Many of you will be taking the start of the new year as a momentum push to start up (or Restart..) a workout program at your local gym, in your home, or with a personal trainer. If it has been well over 3 months of being sedentary (or making up excuses to start ‘tomorrow’..), expect a few aches and pains. If you are brand spanking new to exercise, be prepared to feel pains that you never knew could exist. You should be able to do most of your daily activities with painful reminders of what you worked the prior day, but it shouldn’t be so bad that you cannot move at all. Be wary of the difference!
Never push yourself to 100% if you are new to exercise, the first few times you train. It’s a common mistake for over-zealous participants, which usually leaves them with overworked joints/muscles and bad pain that comes down to a negative outlook on exercise and then WHAM—they stop their program after a month or less.
[note: this is relative to each individual. Remember, this is the majority, there will be individuals who will experience the opposite]

Now, what you have been waiting for. How can you avoid the holiday bulge without giving up all the dinner invites and delectable desserts?
Are you ready? Do one…or the other:
(1) Start early. (2) Never stop.
Yup, that’s it.

A mistake most people fall into is starting to train too late. If you begin a training regime in Dec, you are already too late! The holidays have already begun; do you think it’s going to be easier to start a new habit during the busiest time of the year? Nope. Add stress into the mix and you’ll end up with more weight gain! And don’t make the silly mistake of thinking that you will do it in January—if you cannot find the time for it in December, you definitely will not keep it up through January and after. Proven fact. So #1, don’t wait til December or worse, January, to begin your fitness program!

The other mistake is stopping your training for the holidays. Yes, you are busy with shopping and planning and cooking..etc. But that is life, and life will always be like that regardless of the time of year. The excuses have now just been more ‘validated’ due to the holidays---really, are the holidays more important than keeping your health in check? I will NEVER let the holidays get in my way of fitness—even if I can’t get to the gym for whatever reason, I will find 20 minutes, 10 minutes even!…whatever I can handle, out of my day to do something at home. If you are constant with your activity, your body does not have the time to relax and gain body fat—so don’t let it!

Lastly, don’t let this be your reason why you are going to overeat for the remaining of the month. Moderation and balance is still key to a holistic-healthy-lifestyle.
On the days you train very hard, reward yourself with a treat.
On the days you are resting, maybe hold off on the 2nd helping.
Got it?

Until next time Team, don’t let the holidays make a Santa belly outta you!
Health respect & happiness
Beki

Foody Friday | Coo-coo for coconut water

Did you know, in many different cultures, the coconut palm is known as the Tree of Life because of it's amazing life enhancing qualities? I think we are onto something here.

Not to be confused with coconut milk (the liquid that comes from the grated meat of a coconut), coconut water is the clear liquid found inside a young coconut fruit.

Coconut water has a high potassium content and contains antioxidants and cytokinins, which promote plant cell division and growth.

This is literally, nature's energy drink! With no added sugars or preservatives, this delicious refreshing drink replenishes the body better than water alone and also has some vital nutrients that water cannot give you.



I was sent a few O.N.E. Coconut Water samples to give a try a little while back. I decided to replace my plain water with O.N.E. Coconut Water while teaching 2 back to back fitness classes to see how I felt.

Here is my verdict:

Taste - Great! I love the taste of clean!

Hydration - I sweat A LOT during my classes and is always reaching for my water bottle, it was nice to see that the desire to drink was less.

Energy - My energy level is normally always great, so I made sure to use it on a day I felt more tired...and it definitely did the trick. No one could tell I was fatigued or noticed a change in the energy in the class.

Do you notice yourself running into this while working out?:
*muscle cramping
*headache
*muscle soreness (tingly)
*"losing wind" too fast

Try hydrating with some coconut water during your workouts and see if you feel a difference. It could mean your body is losing electrolytes and need to replenish (which plain water cannot do for you).

I hope this has helped shed some light on why people everywhere is going Coo-Coo for Coconut Water! ;)
Until next time team, grab yourself a O.N.E. Coconut Water and escape into the Tropics!
Health respect & happiness,
Beki

Foody Friday - Bacon, love to hate?

What am I doing promoting bacon??! Well, there is no denying that the love or hate for bacon is always a great topic for foodies and health enthusiasts out there.

I always encourage my clients to enjoy all foods they eat, but remind them there are consequences with the choices they make. Healthy foods = healthy results. Fatty foods = fatty results.

Educating yourself about what you are putting into your body is another great way to help you with the choices you make. Although this may not necessarily stop you from eating another delicious bacon strip, it could shed a light on how often you may want to indulge and what you need to do to counteract the negative effects it may bring.

SO! That being said, let me introduce you to...BACON.

Bacon is any type of cured meat. Here is your first warning: anything that is cured/brined/smoked is considered processed meat. And no amount of processed meats are safe to eat, according to the American Institute for Cancer Research. If you are considered high risk for cancer, be cautious. It’s not clear how exactly processed meat raises cancer risks, but it might have to do with:

Nitrates, which are often used as preservatives in processed meat, change into N-nitroso (compounds that promote cancer) in the meat and also in the gut when it is being digested.
Carcinogenic PAH (polycyclic aromatic hydrocarbons) compounds can be produced during processing.

Most commonly used is pork or turkey. Canadians tend to love side or back bacon which includes more lean meat than the American loving belly bacon which is mostly fat. Picking the right type of bacon can help shave off a little bit of fat. But considering that bacon is mostly saturated fats, you are only shaving off a little bit! Look at these numbers:
4 (14 grams) bacon slices
= 7.45 grams of fat (half is monounsaturated, a third is saturated and a sixth is polyunsaturated)
= 7.72 grams (0.27 oz) of protein
= contain up to 800 mg of sodium, which is roughly equivalent to 1.92 grams of salt
1 teaspoon of bacon grease = 38 calories
(The fat and protein content varies depending on the cut and cooking method.)

I am not going to lie, I do love me some crispy bacon with my sunny side-up eggs, but I probably let myself enjoy that once or twice a month. If I happen to do more, you can BET your ass I am sweating it up harder in the gym!

Until next time Team, what's your favorite way to cheat with Bacon?

Health respect & happiness
Beki

Mommy Monday - Increased calories = Increased nutrition

It's very easy to increase portion sizes or in between meal snacking time to satisfy the surplus of calories that are needed during pregnancy but before you super size your next combo let's take a detailed look at what this means.

Over the course of the pregnancy, you'll need to consume approximately 70,000 extra calories. It doesn't mean you want to hit that quota as fast as you can! Spread that over 9 months, and that is only about 150 extra calories a day during the first trimester, and around 300 extra calories a day during the second and third trimester.

Above is just a few treats for 150 calories or less, click HERE for a list of 20 treats for you to indulge! ;)



So what does 150 or 300 extra calories mean to you?

You'll also need an additional 10 grams of protein within those extra daily calories. The dose goes from 50 to 60 grams, for the development of your precious fetus. Most of you won't have a problem with this since you already overshoot your needs by consuming extra everything and increasing your portion sizes! Maybe take a step back and rethink how much you are putting into your bellies.

Calcium is doubly important during pregnancy. Some experts are recommending up to 1,500 milligrams of calcium (from your daily recommended of 1,000 milligrams). Calcium is responsible for YOUR strong bones, teeth, and the proper function of blood vessels, nerves, and muscles, as well as maintaining healthy connective tissue. So during pregnancy, calcium is now looking after you AND your growing baby's bones, tissues, and teeth. If you decide to skimp out on the calcium-rich foods (and don't take supplementation), the calcium in your bones will be used for the increased demands of the growing fetus. You know what that means? Higher risk of osteoporosis for you, Mamma...not good.

Last mineral I will touch on is Iron. During pregnancy, your body jumps from needing 15 milligrams daily to a whopping 30 milligrams, about doubling your requirement! Here is why: Iron is found in your blood, and is what carries oxygen to every cell in your body. Pregnant women have an expanded blood volume, meaning more blood...which requires more iron. Also, you have to supply oxygen to both your cells and the cells of your baby.

Next time we'll discuss some of the foods rich in nutrients and vitamins to keep your belly growing healthy!

Health respect & happiness,
beki

Foody Friday - Simple garlic herb chicken stir fry with peppers

With my sometimes hectic schedule, cooking up a healthy fast meal can be quite challenging.
This was made with leftover chicken breasts and veggies I had in the fridge....give it a try on those lazy cooking nights.

Remember, I hardly measure my food...so if you are unsure, taste often while you're cooking so it's to your liking!

-2 chicken breasts, cut into chunks
-half red bell pepper, chopped
-half green bell pepper, chopped
-chopped garlic (more if you like it garlicy...like me!)
-your choice of herbs! I used: basil, Rosemary, cumin, garlic powder & a touch of Chipotle chilli. Get creative with the different tastes!
-salt, pepper to taste
-extra virgin olive oil, a tiny bit of water

While you wait for your pan to heat up, begin to coat the chicken with salt, pepper & half of the herbs you are going to use.
Splash a little oil onto the pan, add the chicken. Let one side brown a little before flipping. (about 3-5 mins) Add fresh garlic and continue to cook a bit before adding veggies. (5 mins or so)
We want to steam the veggies a little by adding a little water into the mix. The pan should sizzle! You can taste more to see if you like...if not, continue to add the remainder of the herbs.
Continue to cook until the chicken juices run clear.
I had this with quinoa, but feel free to enjoy this over any bed of rice!

Let me know how it went!

Health respect & happiness
Beki

Warning Wednesday - Is your scale lying to you?

You know that saying, "Age is just a number."? Well, the same almost applies to the number on your scale. "Weight is just a number", unless you understand the difference between just seeing the number and knowing how that number relates to your lean muscle tissue and body fat mass.

Take a look at this picture below:

Can you guess how much they each "weigh" from just looking?

Believe it or not, they both weigh 130lbs. Are the scales lying?

Unfortunately, they are not. The number is just a number.

The public needs to educate themselves to understand that the scale does NOT know the difference between body fat weight and lean muscle mass. They also need to know that 1 lb of muscle is only a fraction in size to 1 lb of fat, which makes muscle weigh more than fat. So having more muscle on your body may appear on your scale like you are heavy but you will look smaller. Is your head running in circles yet? Forget the regular scales..and get measured properly by a digital bodyfat% scale with a fitness professional.

A picture speaks a thousand words...so maybe this will help clear up that headache:

So to conclude and answer this article, YES! Your scale IS lying to you!! 130 lbs is not just 130 lbs....get your smart on and get measured properly.

Until next time Team, have you measured your body fat% lately?

Health respect & happiness,
Beki

Foody Friday - Quinoa avocado salad with fresh veggies

My boyfriend is new to the super grain, quinoa. And has been asking for me to make him a dish...and so a few days ago, I whipped this super easy recipe together.

I am one of those who rarely measures her ingredients...so you may have to eye ball your stuff and tastes as you go along so it's to your liking.

I made a huge batch, which lasted 2 days...between 4 people. And they all loved it!




Here's the recipe!

1 1/2 cups of quinoa (rinsed)
3 cups of water
Half each: red bell pepper, green bell pepper, cucumber (I peeled off the skin, it's up to you)
2 avocados
1 tomato (de-seeded)
Salt
Pepper
Garlic powder
Cumin powder
Chipotle chili powder
Extra virgin olive oil
A few fresh basil leaves

Cook the quinoa with the water and a bit of salt by bringing it to a boil, then turning the heat to low for about 15 or so minutes (and all the water is gone). Let it cool to room temperature.
Chop up veggies to your desired sizes. I had them very finely chopped. Throw em all into a bowl with seasoning & oil. Taste to your liking.
If you want your salad to be more avocado-ish, add one more..if you want more veggies, add more..etc.
Add the quinoa to the veggies and mix. Taste, and adjust seasoning if needed. Finely chop the basil and garnish!

Enjoy your delicious, fresh & healthy meal packed full of your daily nutrients!

Until next time Team, don't forget to comment below how the recipe turned out for you & share any modifications you may have done!

Health respect & happiness,
Beki

Therapeutic Thursday - Detoxifying with heat

In the last few years, infrared saunas have been popping up everywhere in health & wellness spas and more recently, in fitness centers as well.

So what is "Infrared Light Therapy"?
Infrared saunas radiate heat (or energy) which mimics the source we receive from the sun with many of the health benefits but without any of the negative effects from solar radiation. The energy travels 2 - 3" deep into the body, increasing blood flow and nourishing damaged tissues. When this happens, cells communicate better with each other, the body functions more harmoniously and the removal of wastes (or toxins) becomes easier. They differ from conventional saunas because of their low temperatures and specific heat distributions.

In fact, because you don't need to take any pills, drastically change your diet or buy special detox products, you can presume infrared sauna therapy is probably one of the most natural ways to let the whole body detoxify: through natural sweat. And don't be fooled by the conventional steam/dry saunas. One liter of sweat from the conventional sauna contains approximately 3% toxins, whereas in an infrared sauna has approximately 20%!
Analysis of sweat from Infrared Sauna:
- 80 to 85% water
- fat
- cholesterol
- acids
- natrium (sodium)
- ammoniac
- heavy metals: lead, cadmium, nickel, copper, sodium

During an infrared therapy session, you will lose a lot of BAD stuff! To help with the expulsion of the body's toxins, you must stay hydrated! Drink plenty of water before and afterwards.

Every person will have individual experiences and options they will choose to fit their body's tolerance level, here are a few things to keep in mind:

- if you are new to infrared, begin with 100 degrees and gently increase the temperature 5-10 degrees until you reach a temperature you are comfortable with

- timing will depend on how your body responds, don't overdo it! Begin with 5-15 minutes. Some people may choose up to 30 minutes, and some, 45 minutes even.

- after your session, take a warm to cool bath to remove sweat and toxins from the skin. Refrain from shower products and lotions since they will only clog up the pores you just opened up and cleansed.

- in some instances, you may feel light headed and tired (or the complete opposite!) which means it may be a great time to get in some relaxation time!

There are many more benefits from infrared sauna therapy beside a natural detoxifier, to name a few: Fat burner, Pain reliever, Skin regeneration, Stress reliever and Boost immune system.

Until next time Team, find some time to 'sweat it out' (comment below & tell me how your experience with infrared sauna therapy has helped you!)

Health happiness & respect,
Beki

Training Tuesday - Wall Sit

It's time to build up our leg muscles, specifically - the quadriceps.

The wall sit (sometimes referred to as the Roman chair) is a great exercise to strengthen the quadriceps and build endurance in the lower body. All done, while not moving!



This is a static exercise (non-moving) with a focus on a isometric contraction (muscle fibers are contracted but not moving). This is important because this is how we increase our strength but mostly, how we begin to build endurance.

For individuals with knee problems, this is a great alternative to a full range squat or lunge. For first timers working out, this is great to get your alignment down properly before doing a squat on your own.

How to do a proper wall sit:


Stand with your feet hip width apart, a few inches in front of you and your back against the wall.
Keep the shoulder blades and hips pressed against the wall as you begin to slide the body down into a squat position.
As you squat down, your feet will move out far enough that the ankles stay just below your knee joint. If your knee is above your toes, you have come too far.
Ideally, you want to come down enough so your hips and your knees form a 90 degree angle. (beginners may want to decrease that a little bit, 45-80 degrees)


Some people prefer to have their hands on the side of their hips. Others press palms against the wall behind them. You can also have them raised in front of you or even above your head. All these variations will increase or decrease the intensity level of the squat by adding more muscle work to other parts of your body which in turn make the whole body work more. Get creative with your wall sit!



How long do you want to hold the position?
If it's your first time EVER doing any exercise, try for 10 - 15 seconds.
If you're not new to exercise but this is your first time doing this, try for 30+ seconds.
As you get stronger, add 5-10 seconds to the hold to keep up with your increasing endurance levels!

Modification

For those coming from an injury, especially in the low back, may want to modify this movement. Place an exercise ball between your back and the wall. Use the ball as your wall support instead. This will help position the back in a way so that it is more supported and you should be able to do the wall sit normally.



If you have painful knees, don't sit down as low as 90 degrees. Keep it just under that to keep pressure off the knee joint. If pain persists, stop doing this exercise and consult your physician immediately.

Until next time Team, keep working on those killer legs--shorts season is upon us!
Health respect & happiness,
Beki

Mommy Monday: A "Weighty" Issue

As you finish your first plate of food, has this occurred to you: "I'm eating for two, I should go for seconds, or even thirds!"?
I'm sure it has, if not - there will be a friend or family member who will make this claim for you. This statement needs to be carefully looked at.
First, it's true, you are eating for two in that all your food choices with directly affect your growing baby. But, it's false, in that you are eating for two grown adults, so no, you shouldn't be packing it in like it's your last meal. Remember, your baby is barely a quarter of your size.

"How Much Weight Should I Gain?"

You must understand that everybody is different. The rate and speed will vary from person to person so just because you're two best friends gained all their weight at the very end, doesn't necessarily mean you will too. Here is what's recommended for most healthy women:

Underweight (Below 90% of desirable weight)
Suggested Gain: 28-40 lbs
Weekly Gain in 2nd & 3rd trimesters: > 1 lb

Normal weight
Suggested Gain: 25 - 35 lbs
Weekly Gain in 2nd & 3rd trimesters: .8 - 1 lb

Moderately overweight (More than 120-135% of desirable weight)
Suggested Gain: 15 - 25 lbs
Weekly Gain in 2nd & 3rd trimesters: .7 lb

Very overweight (More than 135% of desirable weight)
Suggested Gain: 15 - 20 lbs
Weekly Gain in 2nd & 3rd trimesters: .5 lb

Keep in mind, these are just guidelines. There will be special cases where women will need to gain more, or less for some others. For example, a women carrying twins will need to gain about 35-45 lbs. Your doctor should be able to give you advice on your own weighty issue.



So, Where Does The Extra Weight Go?

Here is a little breakdown:
Baby: 7-8 lbs
Placenta: 1-2 lbs
Amniotic fluid: 1 1/2-2 lbs
Uterine tissue: 2 lbs
Breast tissue: 1-2 lbs
Fluid volume: 6-10 lbs
Fat: 6+ lbs
Total: 25-35 lbs

Next time, we'll look at some nutritional requirements needed to help you stay on top of your game during this journey!

Health respect & happiness,

beki

Training Tuesday - Happy Planking!

Want to know one of my most favorite exercises that I use on clients that combine functionality and full body strength?

I will call it The Plank. But it has also been referred to as the hover.

Most commonly used as a core exercise, The Plank goes beyond just your stomach muscles.
Hovering on such small platforms (your limbs), balance comes into play, forcing the stabilizing muscles to hold the body in place.
Upper body strength is key while you focus on placing a majority of the weight above the waistline and keeping the proper alignment of shoulder to elbow joint.
Lower body doesn’t rest either as the thigh muscles are contracted to keep the legs straight behind you and the hips neutral.

There is A LOT going on with just one exercise!

Just a few variations out there:

Elbow Plank/Hover



High Push-up Plank/Hover


(Modified version with knees down)


Side Plank




Key things to remember:
Proper alignment of shoulder to elbow (to wrist) joint.
Keep shoulders relaxed, and away from the ears.
Pull core muscles (bellybutton) in towards the spine to keep muscles contracted and away from pooching.
Neutral hips (parallel to the floor).
Contract leg muscles.
BREATHE!!!!

Challenge:
Once you can hold and maintain The Plank for a minimum of 60 seconds, you can start to crank your program up a notch with some different variations like The Plank with Alternate Leg Extensions, Side Plank with Side Crunch, Elbow to Hand Walking Plank…etc. The possibilities are endless!

Until next time Team,
Crank up that Core with Some Plank Exercises!

Beki

Warning Wednesday: Not all organics are made the same

Read on and figure out to decipher the organic label code.

When can you use the “USDA Organic” seal?
You must meet the USDA’s minimum requirements. All USDA Organic formulas must consist of at least 95% organically certified ingredients (excluding water and salt). Any remaining ingredients must be approved as organic compliant as defined by the USDA. Terms used on labels include “Organic” or “100 percent organic” if 100% of ingredients are organically certified. The USDA Organic seal may appear on product packages and in advertisements.

Any product labeled as organic must identify each organic ingredient in the ingredient list on the label. In addition, the name of the certifying agent must be displayed.

Are there other organic ingredient options?
Yes, products may be labeled “made with organic ingredients”. To qualify, products must contain at least 70% organic ingredients. The percentage of organic content and the certifying agent seal may be used on the “face panel” of the label only. In this situation, the USDA seal cannot be used anywhere on the package.

If a product contains less than 70 % organic ingredients, the specific organic ingredients can be listed as such in the ingredients statement on the information panel only.

Are the requirements for organic certification uniform around the globe?
Requirements for certification vary from country to country, and generally include production standards that encompass growing, storage, processing, packaging and shipping. Any business in the food production chain can be certified. These businesses include seed suppliers, farmers, food processors, retailers, and restaurants. In the United States the governing organization is the United States Department of Agriculture (USDA).

Until next time Team, just because it says it is 'organic', doesn't necessarily mean that it entirely is.
Health Respect & Happiness,
Beki

Training Tuesday - Increase your G-flux

I just read a great article on something called "G-flux". I am re-posting most of the content for you to read. Following these simple concepts will really help with your training and the prize for all your efforts? Increase in metabolic rate which means more calories burnt, win win!

Read on Team!

If you've never heard of G-flux, here's a simple formula for increasing it: Eat more; exercise more. Sounds pretty simple, but let's take a deeper look.

Exercise increases metabolism. Eating increases metabolism. The trick is learning to balance the two so that you still create a negative calorie balance.

Let's back up real quick.

Sendentary people (folks who just sit around and don't exercise) have painfully slow metabolisms. This is due to many hormonal factors resulting from a lack of exercise along with the fact that these individuals never really "teach" their body to burn additional calories.

Likewise, chronic dieters share the same plight. When you chronically under-eat, metabolism shuts down as a starvation protection mechanism and the oh-so-slow metabolism blues start a-playin'.

On the contrary, exercise and eating are metabolism boosters. That being said, it's not very likely that eating more by itself will ever do wonders for your fat loss goals.

But when you combine eating more with a high caloric burn via exercise you get the best of both worlds.

For example, let's say your basal metabolic rate allows you to burn 2000 calories a day. Knowing this, you go on a diet and begin eating 1500 calories a day, putting you 500 calories in the hole. Now, on the surface a 500 calorie deficit would appear to be a good thing, but unfortunately you've done your metaoblism NO favors here. In fact, under-eating only decreases metabolism with each passing day.

So, "dieting" is not the method of choice for creating a calorie deficit.

Now let's take a similar scenario. You burn 2000 calories a day, but instead of "dieting" you start eating 300 calories MORE each day and you also burn 800 extra calories through exercise. The result? The SAME 500 calorie deficit (2800 calories burned, 2300 calories consumed) but you do so while increasing your metabolism through eating and exercising more.

That's the power of G-flux. Apply the concept and watch your metabolism skyrocket.

Until next time Team, keep revving up that metabolism!
Health respect & happiness,
Beki

FOODY FRIDAY : Mocha Snack Bites, recipe

Here's a great, easy recipe for a delicious and nutritious snack, enjoy!

Mocha Snack Bites

Makes 4 servings
Ingredients:
3/4 cup oatmeal
1/4 cup oat bran
6 egg whites
1 scoop chocolate protein powder (30g)
1/4 teaspoon baking powder
1 teaspoon natural cocoa powder
1 tablespoon ground coffee
Pinch of stevia
2 apples, diced

Directions:
1. In a blender, mix everything together except for the apples. Blend until the mix gets thick and pour into a bowl.
2. Add diced apples, then pour into a baking dish. Bake in oven at 350 degrees fahrenheit until cooked (about 30 minutes). Let cool, then cut into 8 equal bite sized squares.

Until next time Team, who says we can't still snack on something chocolatey that also gives us a nutritious boost during the day??

Health respect & happiness,
Beki