Wednesday, February 27, 2013

Fitness Myths

1.     Doing tons of crunches and other abdominal exercises create a flat stomach.

Although doing stomach exercises can strengthen and build ab muscles, you can not get rid of abdominal fat simply by crunching away. There is no way to “spot train” a certain body part. A combination of cardiovascular exercise, strength training and diet is needed for ripped or flat abs.

2.     Running on a treadmill is better for your knees than running on pavement.

It doesn’t make much difference on what surface you run. What makes a difference is the impact of your body weight on your joints. The key to having healthy knees is cross-training (doing different activities other than just running). When you add swimming, biking, elliptical training and other exercises, you reduce the impact on your knees and strengthen different muscles in your legs.

3.     Sweating more means that you are working harder during your workout.

Sweating is simply the body trying to cool itself off. Therefore, if you are exercising in a cool and dry environment, you may not sweat as much even though you are working at the same intensity as when you are exercising in hot and humid conditions.

4.     You are more prone to injury when you work out than if you don’t.

Building strong muscles and a strong heart, not to mention balance and coordination, are great ways to decrease your chances of injury from a fall or pulled muscle.  That being said, make sure that you are using correct form when you exercise. If you’re unsure of your form, talk to fitness professional.

5.     You should stretch before working out to “loosen up.”

Though stretching is important, you will not be able to lengthen your muscles or increase your range of motion by stretching before cold muscles before a workout. In fact, you might be putting yourself at risk for injury because the muscles become unstable. So stretch after you finish your workout!

Wednesday, February 20, 2013

The Snowmaggedon Workout

Think you might be snowed in today? Me too! But don’t let your body suffer by skipping your workout. Do the new E.H. Fitness snowed in workout…I’ll be doing it too!

Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. In only 30 minutes, you can burn hundreds of calories…so get moving!

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Jumping jacks: jump high and get those arms up.


TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Tuesday, February 19, 2013

New Favorite Playlist

Anyone else need some blood pumping tunes to propel you through your workouts? Well, I know I here's my new favorite. I have used it as my running, spinning and strength training music..gets me moving every time! Enjoy!

Don't Stop the Party (feat. TJR)--Pitbull
Lessons In Love (feat. Neon Trees)--Kaskade
Va Va Voom--Nicki Minaj
Thrift Shop (feat. Wanz)--Macklemore & Ryan Lewis
Single Ladies--Beyonce
Right In--Skrillex
Bounce (feat. Kelis)--Calvin Harris
My Humps--Black Eyed Peas
Gangnam Style--PSY
No Church in the Wild--Kanye West and JAY Z
Run the World--Beyonce
Get it Started (feat. Shakira)--Pitbull


Fat Loss GOLD!

For years, I’ve been approached by supplement companies to try or sell their products and I have always found them lacking in something; usually poor quality, artificial ingredients or unsafe additives.  But I have finally found some products that I’m willing to put my name behind. I use them myself (as does my family, including my two year old son), recommend them to my friends and clients and have seen amazing results. Personally, I have amazing amounts of energy (even got off all caffeine-a miracle in itself), dropped 3 pounds of fat in my first 2 weeks of using the products, sleep better than ever and just really have an overall feeling of wellbeing. What is this miracle company? Isagenix.
If you’re interested in feeling great, releasing fat, having more energy, please read on and contact me for more information.
I have tried almost every product the company offers and LOVE all that is offered in the Weightloss Presidents Pak. Here are some of my favorites…
Isalean Shakes: great for pre or post workout as well as the perfect food for meal replacement (no artificial sweeteners, undenatured whey without hormones or antibiotics, delicious)
Ionix Supreme: knocks out the physiological reactions to stress…like cortisol which can add fat to your mid-section
Cleanse for Life: oh my…fat loss! This is no colon cleanse, but a cellular cleanse which rids your body of toxins and fat…yes!
Isalean bars: just another way to get lean by replacing a meal or for a heavier snack…very addicting…very very yummy!
IsaDelights: a piece of chocolate with vitamins and minerals to help curb appetite…one of my favorites!
Ageless Essential with Product B: This is a big one. All the vitamins and minerals your body needs for optimal health, energy and healthy aging. Also, Product B…it reverses cellular ageing…what? Watch this
Interested? E-mail me at

Monday, February 11, 2013

36 calorie chips...what??

I was a total non-believer in the kale chip until recently. And today, my two-year-old son and I made the best ones I've ever had. That's right...a two year old can make them (and eat them) and so can you. Kale is amazing. One cup of kale has just 36 calories, a whopping 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. Seriously, if you aren't eating it, why?!?

What you need:

  • Bunch of kale
  • Cooking spray
  • Sea salt
  • any other spices you like :)
What to do:
  1. Pre-heat oven to 300
  2. Tear leafy part of kale away from thick stem in the middle and break into "chip-size" pieces (like 2 in. by 2 in. or bigger or smaller to your liking...the pieces will shrink as they bake)
  3. Wash kale and dry very very very thoroughly (important...will not crisp very well if they are damp). I like to use a salad spinner and then flatten between paper towels.
  4. Spray cookie sheets with cooking spray
  5. Lay kale in single layer on cookie sheet
  6. Spray kale with cooking spray and rub into the leaves
  7. Sprinkle salt and other seasonings on leaves
  8. Pop in the oven for 10-15 minutes...check them...they are done when they are crisp (but not burnt)

Sunday, February 10, 2013

Happy, Healthy Heart Month!

In the United States, more people die each year of heart disease than of any other disease, accident or other cause of death. In fact, every 25 seconds, an American suffers from a coronary event such as a heart attack and 40 seconds, someone will die from one. That’s scary, right?! And yes, to answer a question that is asked often, heart disease is the leading cause of death for both men and women. These statistics are staggering but you don’t have to be a part of the statistics; there are steps every person can take to stay healthy and prevent heart disease.

Heart Healthy Eating:

Eating foods full of saturated fat and cholesterol leads to blockages in the arteries which cause heart disease. So skip the fried foods, full fat dairy, sugary foods and high fat meat and instead protect your heart with whole foods such as fruits, vegetables, whole grains, lean protein, low fat dairy and health oils. The fiber found in veggies, fruit and whole grain can help lower your cholesterol and reduce your risk of heart disease. Protein sources such as salmon contain omega-3 fatty acids which lower blood fats and reduce the risk of cardiac sudden death. Heart healthy oils such as olive oil and canola oil help decrease your cholesterol.

Heart Healthy Food Choices:

Fruits and Vegetables

  • All fresh fruits and vegetables!

Beware: If your veggies are fried, covered in butter or cheese sauce or your fruit is swimming in sugar, you aren’t doing much good for your heart. Use spices like garlic, pepper, rosemary, etc to make your veggies taste great and remember that fruit is already sweet, there is no need to pile on more sugar (that means no canned fruit in syrup!).

Lean and low-fat protein

  • Skinless poultry
  • Salmon
  • Lean (93%) ground beef
  • Soy products
  • Fat free or reduced fat dairy products such as milk, cheese and yogurt
  • Beans/legumes
  • Egg whites

Beware: Even lean protein such as chicken turns into a saturated fat feast when fried, so always opt for grilled or baked protein.

Healthy Fats
  • Canola oil
  • Olive oil
  • Fatty fish (like salmon)
  • Nuts

Beware: Be on the lookout for saturated fats such as those found in butter, some margarine and other oils. These fats can clog arteries which may lead to heart disease. Need a bit of a fat-tutorial? Check out this one from the American Heart Association.

Whole Grains
  • Oatmeal
  • 100% whole grain/whole wheat bread
  • Whole wheat pasta
  • Brown rice
  • High fiber cereal

Beware: Just because a package says that something contains whole grains doesn’t mean it’s good for you. Make sure it’s 100% whole grain. When a food mostly contains enriched flour or white rice, that means that fiber, vitamins and minerals that make whole grains regulate blood pressure, are stripped out. So read labels!

Heart Healthy Workout

Eating well is only one half of the equation when it comes to protecting yourself from heart disease. Regular exercise helps reduce and sometimes even eliminate many of the risk factors for heart disease such as high blood pressure, diabetes and obesity/overweight.

The American Heart Association recommends a person do at least 30 minutes of moderate to vigorous cardiovascular exercise in your target heart rate (THR) on most days of the week to see the reduced risk of heart disease.

Some examples of exercise can include:
  • Running
  • Walking
  • Jogging
  • Biking
  • Taking a group fitness class
  • Hiking
  • Exercising on an elliptical or other cardiovascular machine at your gym
  • Sports that include continuous running such as basketball and soccer

How do you find your target heart rate? It’s actually fairly simple. To find your target heart rate, start by taking 220 minus your age. This number will be your maximum heart rate. Your THR is between 55% and 85% or your maximum heart rate. Therefore, take your maximum heart rate and multiply it by .55 and .85 and there you go...your very own target heart rate!

You can measure your heart rate on most pieces of aerobic equipment or by using a heart rate monitor (ranging from $20-$150 at Target, Wal-mart, Dick's Sporting Goods, etc).

Do you know how to spot a heart attack? Here are some warning signs to look out for:
  • Chest pain or discomfort
  • Discomfort in other areas of the upper body such as arms, back neck, stomach or jaw
  • Shortness of breath
  • Cold sweat
  • Nausea or lightheadedness

The most common symptom of heart attack in both men and women is chest pain or discomfort but women are more likely to experience the other common symptoms.
If you or someone else is experiencing these symptoms, call 9-1-1 right away. It is better to be safe than sorry.

Tuesday, February 5, 2013

A simple, protein packed, staple in my house

A few months ago, some dear friends of ours brought us dinner and a similar quinoa dish to the one below was with it. I LOVED it and over the months have made it over and over and over again, tweaking it here and there for my love of spice and hate of extra calories :) Here is my version of a vegan main or side dish to die for. Enjoy!

What you need:
  • 3 medium sweet potatoes, peeled, washed & cut into ½ inch cubes
  • 1 can black beans, drained & rinsed
  • 1 cup quinoa (I highly recommend buying pre-rinsed)
  • 2 cups vegetable broth
  • 2 limes juiced
  • 1/2  tsp liquid smoke
  • 1 tsp cumin
  • 1 tsp Chipotle Tabasco
  • 1 tsp agave nectar
  • Salt and pepper to taste
  • 2 tsp olive oil
  • cooking spray
What to do:
 Preheat oven to 420 degrees

 Spray cookie sheets and spread cubed sweet potatoes on them and spray potatoes with cooking spray, and sprinkle with salt and pepper. Roast for 25-35 minutes, stirring every 10 minutes, until potatoes are soft in center.
 While potatoes are roasting, prepare quinoa according to package directions substituting water with vegetable broth. Set aside.

 To make the vinaigrette, combine lime juice, liquid smoke, cumin, chipotle, salt (to taste), and agave nectar, whisking until well integrated. While whisking, slowly drizzle olive oil into bowl until fully integrated. Taste & make adjustments as necessary.

 In large bowl, stir together the black beans, roasted sweet potatoes, and quinoa. Pour vinaigrette over ingredients and toss until well coated (you might need more if you like a bit more flavor).

Enjoy!!! :)